Approved Log Testosterone Dianabol Cycle Log - 41 year old

[HBadger]

Hey fellas,

After a bit of advice about stepping things up with PED usage. I’m now based in Australia.

Quick Background:

• 41 years old
• Training since around age 12
• Always competed in weight-category sports or been subjected to drug testing (ex-Army Reserve, ex-MMA - used to cut weight to compete at 61-66kg)
• Carry a fair few injuries from years of abuse — broke my back a few years ago (L5/S1 herniation) which left my right leg partially paralysed for a while, but I’ve made a solid recovery and still train hard.
• Been on and off light compounds over the last few years — mostly Test E maximum at times has been ~200 mg/week (EDO micro-dose) but tend to cruise on 150mg, occasional Anavar cycles, and earlier experimented with SARMs before touching test.
• Used peptides for injury, injuries have improved but can’t correlate recovery with usage to be honest
• All compounds been mainly for injury support, recovery, and maintaining performance with age — more “TRT-based optimisation” than blasting.

Training:

Purely bodybuilding-focused now.

• Push / Pull / Legs split (might split chest shoulders moving forward)
• Heavy compounds, low reps (8)
• Accessories in the 12–15 rep range, higher TUT, trained to failure, focus on contractions/tensing
• Lower set count toward the end of sessions (2 sets)n for some exercises
• Very focused on mind muscle connection than just moving the weights
• No impact sports anymore — gym is my main outlet

I stay lean year-round even when eating big (not by design). At 5’9” and 85 kg, I’d like to eventually have built up to 95 kg while staying relatively lean — that old-school, dense look.

Goal Physique:

Always admired the Golden Era physiques — Franco Columbu, Frank Zane, Mike Mentzer — proportion, density, and clean conditioning. That’s the look I’m chasing.

Current Situation:

Recently had a few issues sourcing gear here in Australia until I came across UGLOz — they’ve been absolutely solid. Great reviews here and I can confirm their Platinum Test has been excellent.

I really like that they use MCT oil as the carrier — super smooth. I’ve had bad experiences in the past with grapeseed-based blends (painful post-injection lumps that last for days/weeks).

Core Pharma didn’t agree with me at all — felt flat, no results, lots of irritation.

Back in the UK I found it easier to get genuinely high-quality gear, so finding UGLOz has been a relief.

Diet & Nutrition:

It’s taken me around two years to go from a very lean 74 kg up to 85 kg, staying fairly tight the whole time.

• Caloric target (current bulk): ~3,400–3,600 cal/day
• Macro Targets:
  • Protein: 2.2 g per kg → 190 g/day
  • Carbohydrates: 4.5 g per kg → 380–400 g/day
  • Fats: 1 g per kg → 85–90 g/day

About 80% of my diet comes from clean, fresh whole foods — meats, fish, eggs, rice, pasta, potatoes, fruit, salad, olive oil etc. I avoid processed foods where possible and meal prep.

The remaining 20% I reserve for lower-quality, higher-sugar foods strategically timed pre- and post-training — things like rice cakes, Turkish delight, coke classic, chocolate milk, ice cream, pastries— sugar hit before gym or to replenish glycogen post training.

Evening meals are zero-carb, focused on high-protein, high-fat foods — usually steak, mince, burgers, or chicken paired with eggs or salad and cheese.

Supplement Stack:

I keep things basic, focusing on proven compounds:

• Grass-Fed Whey Isolate — before bed, post-training, between meals
• Creatine Monohydrate — 5 g daily
• Vitamin D3 — 4,000 IU/day
• CoQ10
• Men’s Multivitamin & Mineral Complex — daily base coverage
• ZMA
• Milk Thistle — will use only when running orals
• Caffeine-Free Pre-Workout — rotate between brands (still testing Aussie products)
  • I look for good NOS-base compounds, Beta-Alanine, and Pump-focused formulas rather than stimulants.

Next Steps:

I’ve been researching compounds and I’m leaning toward Anavar, Masteron, or Primo for future lean/quality cycles — but though they seem hard to source here and often sell out.

Due to this I’ve looked at Deca/NPP and Dbol since they’re easier to find, but I’m cautious about the bloat and water retention. No interest in ever touching Tren or Oxy’s.

Potential Current Cycle (Starting Log):

• Test E: 400 mg/week split into 2 doses (10 weeks) This seems to be the recommended dose for a beginner bulk cycles based off the e/books and online, any input would be greatly appreciated. Debating reducing to run 250mg and with the addition of the dbol seeing how I respond.
• Dbol: 20 mg/day (first 6 weeks)
• Aromatase Control: TBD – seeking advice (Arimidex vs Aromasin timing/dosage)
• Cruise: Will return to TRT-style cruise dose post-cycle (Test E 150 mg/week) and run some HCG - TBD - if anyone has post cycle PCT advice

Recently had heart check + full bloods — all good.

Looking for Input:

1. Stack setups people have used for lean or quality gains - test/primo etc and dosages. I’m happy for slower quality gains.
2. Anti-aromatase usage — timing, dosage, which compound and why
3. Anyone running peptides/SARMs alongside Test — during or between blasts for maintenance

Just trying to do this properly and sustainably. Appreciate any insights or feedback from those who’ve walked this path longer.

Downloaded a few of the eBooks here already and trying to learn as much as possible before stepping up and starting my cycle.

Badge

 

[HarleyGuy]

Hey fellas,

After a bit of advice about stepping things up with PED usage. I’m now based in Australia.

Quick Background:

• 41 years old
• Training since around age 12
• Always competed in weight-category sports or been subjected to drug testing (ex-Army Reserve, ex-MMA - used to cut weight to compete at 61-66kg)
• Carry a fair few injuries from years of abuse — broke my back a few years ago (L5/S1 herniation) which left my right leg partially paralysed for a while, but I’ve made a solid recovery and still train hard.
• Been on and off light compounds over the last few years — mostly Test E maximum at times has been ~200 mg/week (EDO micro-dose) but tend to cruise on 150mg, occasional Anavar cycles, and earlier experimented with SARMs before touching test.
• Used peptides for injury, injuries have improved but can’t correlate recovery with usage to be honest
• All compounds been mainly for injury support, recovery, and maintaining performance with age — more “TRT-based optimisation” than blasting.

Training:

Purely bodybuilding-focused now.

• Push / Pull / Legs split (might split chest shoulders moving forward)
• Heavy compounds, low reps (8)
• Accessories in the 12–15 rep range, higher TUT, trained to failure, focus on contractions/tensing
• Lower set count toward the end of sessions (2 sets)n for some exercises
• Very focused on mind muscle connection than just moving the weights
• No impact sports anymore — gym is my main outlet

I stay lean year-round even when eating big (not by design). At 5’9” and 85 kg, I’d like to eventually have built up to 95 kg while staying relatively lean — that old-school, dense look.

Goal Physique:

Always admired the Golden Era physiques — Franco Columbu, Frank Zane, Mike Mentzer — proportion, density, and clean conditioning. That’s the look I’m chasing.

Current Situation:

Recently had a few issues sourcing gear here in Australia until I came across UGLOz — they’ve been absolutely solid. Great reviews here and I can confirm their Platinum Test has been excellent.

I really like that they use MCT oil as the carrier — super smooth. I’ve had bad experiences in the past with grapeseed-based blends (painful post-injection lumps that last for days/weeks).

Core Pharma didn’t agree with me at all — felt flat, no results, lots of irritation.

Back in the UK I found it easier to get genuinely high-quality gear, so finding UGLOz has been a relief.

Diet & Nutrition:

It’s taken me around two years to go from a very lean 74 kg up to 85 kg, staying fairly tight the whole time.

• Caloric target (current bulk): ~3,400–3,600 cal/day
• Macro Targets:
  • Protein: 2.2 g per kg → 190 g/day
  • Carbohydrates: 4.5 g per kg → 380–400 g/day
  • Fats: 1 g per kg → 85–90 g/day

About 80% of my diet comes from clean, fresh whole foods — meats, fish, eggs, rice, pasta, potatoes, fruit, salad, olive oil etc. I avoid processed foods where possible and meal prep.

The remaining 20% I reserve for lower-quality, higher-sugar foods strategically timed pre- and post-training — things like rice cakes, Turkish delight, coke classic, chocolate milk, ice cream, pastries— sugar hit before gym or to replenish glycogen post training.

Evening meals are zero-carb, focused on high-protein, high-fat foods — usually steak, mince, burgers, or chicken paired with eggs or salad and cheese.

Supplement Stack:

I keep things basic, focusing on proven compounds:

• Grass-Fed Whey Isolate — before bed, post-training, between meals
• Creatine Monohydrate — 5 g daily
• Vitamin D3 — 4,000 IU/day
• CoQ10
• Men’s Multivitamin & Mineral Complex — daily base coverage
• ZMA
• Milk Thistle — will use only when running orals
• Caffeine-Free Pre-Workout — rotate between brands (still testing Aussie products)
  • I look for good NOS-base compounds, Beta-Alanine, and Pump-focused formulas rather than stimulants.

Next Steps:

I’ve been researching compounds and I’m leaning toward Anavar, Masteron, or Primo for future lean/quality cycles — but though they seem hard to source here and often sell out.

Due to this I’ve looked at Deca/NPP and Dbol since they’re easier to find, but I’m cautious about the bloat and water retention. No interest in ever touching Tren or Oxy’s.

Potential Current Cycle (Starting Log):

• Test E: 400 mg/week split into 2 doses (10 weeks) This seems to be the recommended dose for a beginner bulk cycles based off the e/books and online, any input would be greatly appreciated. Debating reducing to run 250mg and with the addition of the dbol seeing how I respond.
• Dbol: 20 mg/day (first 6 weeks)
• Aromatase Control: TBD – seeking advice (Arimidex vs Aromasin timing/dosage)
• Cruise: Will return to TRT-style cruise dose post-cycle (Test E 150 mg/week) and run some HCG - TBD - if anyone has post cycle PCT advice

Recently had heart check + full bloods — all good.

Looking for Input:

1. Stack setups people have used for lean or quality gains - test/primo etc and dosages. I’m happy for slower quality gains.
2. Anti-aromatase usage — timing, dosage, which compound and why
3. Anyone running peptides/SARMs alongside Test — during or between blasts for maintenance

Just trying to do this properly and sustainably. Appreciate any insights or feedback from those who’ve walked this path longer.

Downloaded a few of the eBooks here already and trying to learn as much as possible before stepping up and starting my cycle.

Badge

Looks like this bad boy will already know how to do up a log for us, take it away @Eddie Haskell
Eddie's got your back @HBadger this is in his neck of the woods with you.

Not gonna bud in on another mod's boy but might I say that I love that you're not interested in tren or oxy's. You value your organs well done LOL! There's some use for either compound but if you're playing it safe this is a good bet!

 

[LevButlerov]

Hey fellas,

After a bit of advice about stepping things up with PED usage. I’m now based in Australia.

Quick Background:

• 41 years old
• Training since around age 12
• Always competed in weight-category sports or been subjected to drug testing (ex-Army Reserve, ex-MMA - used to cut weight to compete at 61-66kg)
• Carry a fair few injuries from years of abuse — broke my back a few years ago (L5/S1 herniation) which left my right leg partially paralysed for a while, but I’ve made a solid recovery and still train hard.
• Been on and off light compounds over the last few years — mostly Test E maximum at times has been ~200 mg/week (EDO micro-dose) but tend to cruise on 150mg, occasional Anavar cycles, and earlier experimented with SARMs before touching test.
• Used peptides for injury, injuries have improved but can’t correlate recovery with usage to be honest
• All compounds been mainly for injury support, recovery, and maintaining performance with age — more “TRT-based optimisation” than blasting.

Training:

Purely bodybuilding-focused now.

• Push / Pull / Legs split (might split chest shoulders moving forward)
• Heavy compounds, low reps (8)
• Accessories in the 12–15 rep range, higher TUT, trained to failure, focus on contractions/tensing
• Lower set count toward the end of sessions (2 sets)n for some exercises
• Very focused on mind muscle connection than just moving the weights
• No impact sports anymore — gym is my main outlet

I stay lean year-round even when eating big (not by design). At 5’9” and 85 kg, I’d like to eventually have built up to 95 kg while staying relatively lean — that old-school, dense look.

Goal Physique:

Always admired the Golden Era physiques — Franco Columbu, Frank Zane, Mike Mentzer — proportion, density, and clean conditioning. That’s the look I’m chasing.

Current Situation:

Recently had a few issues sourcing gear here in Australia until I came across UGLOz — they’ve been absolutely solid. Great reviews here and I can confirm their Platinum Test has been excellent.

I really like that they use MCT oil as the carrier — super smooth. I’ve had bad experiences in the past with grapeseed-based blends (painful post-injection lumps that last for days/weeks).

Core Pharma didn’t agree with me at all — felt flat, no results, lots of irritation.

Back in the UK I found it easier to get genuinely high-quality gear, so finding UGLOz has been a relief.

Diet & Nutrition:

It’s taken me around two years to go from a very lean 74 kg up to 85 kg, staying fairly tight the whole time.

• Caloric target (current bulk): ~3,400–3,600 cal/day
• Macro Targets:
  • Protein: 2.2 g per kg → 190 g/day
  • Carbohydrates: 4.5 g per kg → 380–400 g/day
  • Fats: 1 g per kg → 85–90 g/day

About 80% of my diet comes from clean, fresh whole foods — meats, fish, eggs, rice, pasta, potatoes, fruit, salad, olive oil etc. I avoid processed foods where possible and meal prep.

The remaining 20% I reserve for lower-quality, higher-sugar foods strategically timed pre- and post-training — things like rice cakes, Turkish delight, coke classic, chocolate milk, ice cream, pastries— sugar hit before gym or to replenish glycogen post training.

Evening meals are zero-carb, focused on high-protein, high-fat foods — usually steak, mince, burgers, or chicken paired with eggs or salad and cheese.

Supplement Stack:

I keep things basic, focusing on proven compounds:

• Grass-Fed Whey Isolate — before bed, post-training, between meals
• Creatine Monohydrate — 5 g daily
• Vitamin D3 — 4,000 IU/day
• CoQ10
• Men’s Multivitamin & Mineral Complex — daily base coverage
• ZMA
• Milk Thistle — will use only when running orals
• Caffeine-Free Pre-Workout — rotate between brands (still testing Aussie products)
  • I look for good NOS-base compounds, Beta-Alanine, and Pump-focused formulas rather than stimulants.

Next Steps:

I’ve been researching compounds and I’m leaning toward Anavar, Masteron, or Primo for future lean/quality cycles — but though they seem hard to source here and often sell out.

Due to this I’ve looked at Deca/NPP and Dbol since they’re easier to find, but I’m cautious about the bloat and water retention. No interest in ever touching Tren or Oxy’s.

Potential Current Cycle (Starting Log):

• Test E: 400 mg/week split into 2 doses (10 weeks) This seems to be the recommended dose for a beginner bulk cycles based off the e/books and online, any input would be greatly appreciated. Debating reducing to run 250mg and with the addition of the dbol seeing how I respond.
• Dbol: 20 mg/day (first 6 weeks)
• Aromatase Control: TBD – seeking advice (Arimidex vs Aromasin timing/dosage)
• Cruise: Will return to TRT-style cruise dose post-cycle (Test E 150 mg/week) and run some HCG - TBD - if anyone has post cycle PCT advice

Recently had heart check + full bloods — all good.

Looking for Input:

1. Stack setups people have used for lean or quality gains - test/primo etc and dosages. I’m happy for slower quality gains.
2. Anti-aromatase usage — timing, dosage, which compound and why
3. Anyone running peptides/SARMs alongside Test — during or between blasts for maintenance

Just trying to do this properly and sustainably. Appreciate any insights or feedback from those who’ve walked this path longer.

Downloaded a few of the eBooks here already and trying to learn as much as possible before stepping up and starting my cycle.

Badge

Good start to the log and welcome to the EVO family @HBadger

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

did you download our eBooks?
https://irongorillas.com

thank you and share more

 

[HBadger]

Tuesday 9th – Leg Day

Hydration

• 2 L water (minimum, not including water consumed during training or with other liquids)

Morning Stats

• Bodyweight: 84.3 kg

Nutrition Log

Breakfast

• Kefir yogurt, oats, fruit
• 50 g protein shake mixed with water
• Flat white

Mid-Morning Snack

• 2 boiled eggs
• Diced apple with honey
• Flat white

Lunch

• Spicy chicken and rice
• Coke Zero

Mid Afternoon Snack on way home from work

• Maccas double cheeseburger

Pre-Workout

• Marshmallow ricekrispi cakes x2
• Pump Juice mixed with Powerade

Post-Workout

• 50 g protein shake mixed with chocolate milk and berry fruits

Dinner – Friends Xmas BBQ

• Potato salad
• Salmon / Sausage / Steak / Lamb
• Orange, feta & walnut salad / extra virgin olive oil
• Coke Zero

Pre-Bed

• 25 g protein shake with water

Supplements

Supplement​	Dose​
BioCeuticals Mens Multivitamin & Mineral	Morning
BioCeuticals Vitamin D	4000 IU Morning
BioCeuticals CoQ10	Morning
Omega-3 Fish Oil	Morning
Creatine Monohydrate	5g Pre-workout

Training Log - 1700 - Lower Body/Leg Session

Glute Bridge: 15 / 15 / 8 – 120 kg
Controlled, 2-sec squeeze at top

Leg Extension: 15 / 15 / 8 + rest-pause – 100 lb Final set: 8 reps to failure → 10s rest → +4 reps → 10s rest → +2 reps

Hack Squat (Tom Platz Style on to toes):
2x15 – 40 kg
Narrow stance, full depth, slow tempo

Leg Press (Heels Together, Pigeon-Toed)
1x15 1x8 – 100 kg
Outer quad sweep focus, pause at bottom

Lying Leg Curl: 15 / 15 / 8 + rest-pause – 100 lb Final set: 8 reps to failure → 10s rest → 4 reps → 10s rest → 3 reps

Dumbbell RDL: 2 × 8 – 30 kg DBs
3-4 sec eccentric, controlled hip hinge

Calves:
Seated Calf Raise – 2 × 15 @ 20 kg
Standing Calf Raise – 2 × 8 @ 105 kg

Abs / Core:
Seated Weighted Crunch – 3 × 15
Hanging Knee Raises – 2 × 15
Abs Circuit:
Lying Weighted Crunch – 2 × 8
Flutter Kicks – 2 × 15
Ankle Taps – 2 × 15
BW crunch - 2 x failure

Session Notes
Session Rating: 7/10
Energy: Good overall, strong pump, consistent focus.
Execution: Higher reps, Prioritised time under tension, very slow 3–4 sec negatives on all lifts.
Stance / Variation: Narrow hack squat and pigeon-toed leg press trying to focus on outer quads, reduced spine loading to protect lower back.
Limitation: Previous back injury with L5–S1 herniation — avoid heavy spinal compression and heavy hinging.
Focus Next Session: Maintain tempo control
Sleep: 7 hrs (solid)
Recovery: Lower back stable, no flare-ups for 6months

Cycle Log Reference
Current Cycle:

• Test E – 300 mg / week (split 2 × 150 mg)
• Dbol – 20 mg day
  (Stack begins Wednesday 10th Dec – compounds just arrived)
• Been on microdose (split EOD) of Test E 150mg for 7 weeks prior

 

[HBadger]

Start, struggle, figure it out, get better.

 

[Pigsy]

Hey fellas,

After a bit of advice about stepping things up with PED usage. I’m now based in Australia.

Quick Background:

• 41 years old
• Training since around age 12
• Always competed in weight-category sports or been subjected to drug testing (ex-Army Reserve, ex-MMA - used to cut weight to compete at 61-66kg)
• Carry a fair few injuries from years of abuse — broke my back a few years ago (L5/S1 herniation) which left my right leg partially paralysed for a while, but I’ve made a solid recovery and still train hard.
• Been on and off light compounds over the last few years — mostly Test E maximum at times has been ~200 mg/week (EDO micro-dose) but tend to cruise on 150mg, occasional Anavar cycles, and earlier experimented with SARMs before touching test.
• Used peptides for injury, injuries have improved but can’t correlate recovery with usage to be honest
• All compounds been mainly for injury support, recovery, and maintaining performance with age — more “TRT-based optimisation” than blasting.

Training:

Purely bodybuilding-focused now.

• Push / Pull / Legs split (might split chest shoulders moving forward)
• Heavy compounds, low reps (8)
• Accessories in the 12–15 rep range, higher TUT, trained to failure, focus on contractions/tensing
• Lower set count toward the end of sessions (2 sets)n for some exercises
• Very focused on mind muscle connection than just moving the weights
• No impact sports anymore — gym is my main outlet

I stay lean year-round even when eating big (not by design). At 5’9” and 85 kg, I’d like to eventually have built up to 95 kg while staying relatively lean — that old-school, dense look.

Goal Physique:

Always admired the Golden Era physiques — Franco Columbu, Frank Zane, Mike Mentzer — proportion, density, and clean conditioning. That’s the look I’m chasing.

Current Situation:

Recently had a few issues sourcing gear here in Australia until I came across UGLOz — they’ve been absolutely solid. Great reviews here and I can confirm their Platinum Test has been excellent.

I really like that they use MCT oil as the carrier — super smooth. I’ve had bad experiences in the past with grapeseed-based blends (painful post-injection lumps that last for days/weeks).

Core Pharma didn’t agree with me at all — felt flat, no results, lots of irritation.

Back in the UK I found it easier to get genuinely high-quality gear, so finding UGLOz has been a relief.

Diet & Nutrition:

It’s taken me around two years to go from a very lean 74 kg up to 85 kg, staying fairly tight the whole time.

• Caloric target (current bulk): ~3,400–3,600 cal/day
• Macro Targets:
  • Protein: 2.2 g per kg → 190 g/day
  • Carbohydrates: 4.5 g per kg → 380–400 g/day
  • Fats: 1 g per kg → 85–90 g/day

About 80% of my diet comes from clean, fresh whole foods — meats, fish, eggs, rice, pasta, potatoes, fruit, salad, olive oil etc. I avoid processed foods where possible and meal prep.

The remaining 20% I reserve for lower-quality, higher-sugar foods strategically timed pre- and post-training — things like rice cakes, Turkish delight, coke classic, chocolate milk, ice cream, pastries— sugar hit before gym or to replenish glycogen post training.

Evening meals are zero-carb, focused on high-protein, high-fat foods — usually steak, mince, burgers, or chicken paired with eggs or salad and cheese.

Supplement Stack:

I keep things basic, focusing on proven compounds:

• Grass-Fed Whey Isolate — before bed, post-training, between meals
• Creatine Monohydrate — 5 g daily
• Vitamin D3 — 4,000 IU/day
• CoQ10
• Men’s Multivitamin & Mineral Complex — daily base coverage
• ZMA
• Milk Thistle — will use only when running orals
• Caffeine-Free Pre-Workout — rotate between brands (still testing Aussie products)
  • I look for good NOS-base compounds, Beta-Alanine, and Pump-focused formulas rather than stimulants.

Next Steps:

I’ve been researching compounds and I’m leaning toward Anavar, Masteron, or Primo for future lean/quality cycles — but though they seem hard to source here and often sell out.

Due to this I’ve looked at Deca/NPP and Dbol since they’re easier to find, but I’m cautious about the bloat and water retention. No interest in ever touching Tren or Oxy’s.

Potential Current Cycle (Starting Log):

• Test E: 400 mg/week split into 2 doses (10 weeks) This seems to be the recommended dose for a beginner bulk cycles based off the e/books and online, any input would be greatly appreciated. Debating reducing to run 250mg and with the addition of the dbol seeing how I respond.
• Dbol: 20 mg/day (first 6 weeks)
• Aromatase Control: TBD – seeking advice (Arimidex vs Aromasin timing/dosage)
• Cruise: Will return to TRT-style cruise dose post-cycle (Test E 150 mg/week) and run some HCG - TBD - if anyone has post cycle PCT advice

Recently had heart check + full bloods — all good.

Looking for Input:

1. Stack setups people have used for lean or quality gains - test/primo etc and dosages. I’m happy for slower quality gains.
2. Anti-aromatase usage — timing, dosage, which compound and why
3. Anyone running peptides/SARMs alongside Test — during or between blasts for maintenance

Just trying to do this properly and sustainably. Appreciate any insights or feedback from those who’ve walked this path longer.

Downloaded a few of the eBooks here already and trying to learn as much as possible before stepping up and starting my cycle.

Badge

Welcome fellow Aussie, here to help if need any advice. From another Aussie plus Veteran Moderator

 

[LevButlerov]

Tuesday 9th – Leg Day

Hydration

• 2 L water (minimum, not including water consumed during training or with other liquids)

Morning Stats

• Bodyweight: 84.3 kg

Nutrition Log

Breakfast

• Kefir yogurt, oats, fruit
• 50 g protein shake mixed with water
• Flat white

Mid-Morning Snack

• 2 boiled eggs
• Diced apple with honey
• Flat white

Lunch

• Spicy chicken and rice
• Coke Zero

Mid Afternoon Snack on way home from work

• Maccas double cheeseburger

Pre-Workout

• Marshmallow ricekrispi cakes x2
• Pump Juice mixed with Powerade

Post-Workout

• 50 g protein shake mixed with chocolate milk and berry fruits

Dinner – Friends Xmas BBQ

• Potato salad
• Salmon / Sausage / Steak / Lamb
• Orange, feta & walnut salad / extra virgin olive oil
• Coke Zero

Pre-Bed

• 25 g protein shake with water

Supplements

Supplement​	Dose​
BioCeuticals Mens Multivitamin & Mineral	Morning
BioCeuticals Vitamin D	4000 IU Morning
BioCeuticals CoQ10	Morning
Omega-3 Fish Oil	Morning
Creatine Monohydrate	5g Pre-workout

Training Log - 1700 - Lower Body/Leg Session

Glute Bridge: 15 / 15 / 8 – 120 kg
Controlled, 2-sec squeeze at top

Leg Extension: 15 / 15 / 8 + rest-pause – 100 lb Final set: 8 reps to failure → 10s rest → +4 reps → 10s rest → +2 reps

Hack Squat (Tom Platz Style on to toes):
2x15 – 40 kg
Narrow stance, full depth, slow tempo

Leg Press (Heels Together, Pigeon-Toed)
1x15 1x8 – 100 kg
Outer quad sweep focus, pause at bottom

Lying Leg Curl: 15 / 15 / 8 + rest-pause – 100 lb Final set: 8 reps to failure → 10s rest → 4 reps → 10s rest → 3 reps

Dumbbell RDL: 2 × 8 – 30 kg DBs
3-4 sec eccentric, controlled hip hinge

Calves:
Seated Calf Raise – 2 × 15 @ 20 kg
Standing Calf Raise – 2 × 8 @ 105 kg

Abs / Core:
Seated Weighted Crunch – 3 × 15
Hanging Knee Raises – 2 × 15
Abs Circuit:
Lying Weighted Crunch – 2 × 8
Flutter Kicks – 2 × 15
Ankle Taps – 2 × 15
BW crunch - 2 x failure

Session Notes
Session Rating: 7/10
Energy: Good overall, strong pump, consistent focus.
Execution: Higher reps, Prioritised time under tension, very slow 3–4 sec negatives on all lifts.
Stance / Variation: Narrow hack squat and pigeon-toed leg press trying to focus on outer quads, reduced spine loading to protect lower back.
Limitation: Previous back injury with L5–S1 herniation — avoid heavy spinal compression and heavy hinging.
Focus Next Session: Maintain tempo control
Sleep: 7 hrs (solid)
Recovery: Lower back stable, no flare-ups for 6months

Cycle Log Reference
Current Cycle:

• Test E – 300 mg / week (split 2 × 150 mg)
• Dbol – 20 mg day
  (Stack begins Wednesday 10th Dec – compounds just arrived)
• Been on microdose (split EOD) of Test E 150mg for 7 weeks prior

Start, struggle, figure it out, get better.

Good update here, you look big in the pic @HBadger you said stack starts wed 10th tomorrow right?
you have no test now?

and please dont use Ai to write, make sure you write all yourself thanks

 

[HBadger]

Welcome fellow Aussie, here to help if need any advice. From another Aussie plus Veteran Moderator

Hey mate, really appreciate that

Some advice around Aromasin usage would be great!

I’ve got some on hand just in case — am I right in thinking you’d only start using it if you notice signs like - hot flushes, sensitive nipples, or excessive water retention?

From what I’ve read, 1 tab every other day (or every few days) seems to be the standard approach — does that sound about right?

If symptoms do start, would you usually keep running Aromasin through to the end of the cycle, or just for a short stretch until things stabilise?

I’ve also picked up a home blood pressure monitor — if BP readings start creeping up, would that be another sign to consider introducing Aromasin? I imagine mild increases expected due to the PEDs in general anyway?

And one more thing — towards the end of a dbol run, would it make sense to add something like Masteron for the remaining weeks to help hold onto the positive effects, since a fair chunk of the early gains will likely be water?

 

[HBadger]

Good update here, you look big in the pic @HBadger you said stack starts wed 10th tomorrow right?
you have no test now?

and please dont use Ai to write, make sure you write all yourself thanks

Haha i wish mate! but for the most part I’m more of a sleeper build to look at.

No worries, just transposed my notes across so was easier for people to read and follow if they wanted.

Test and Dbol are both on hand now (plus Aromasin if needed).

For the past 7 weeks I’ve been microdosing Test at 150mg per week EOD last pin was Sunday 7th

It’s Wednesday here now (Australia) so I’m starting today with 300mg Test split weekly (150mg Wed / 150mg Sun) and 20mg Dbol daily.

 

[Pigsy]

Hey mate, really appreciate that

Some advice around Aromasin usage would be great!

I’ve got some on hand just in case — am I right in thinking you’d only start using it if you notice signs like - hot flushes, sensitive nipples, or excessive water retention?

From what I’ve read, 1 tab every other day (or every few days) seems to be the standard approach — does that sound about right?

If symptoms do start, would you usually keep running Aromasin through to the end of the cycle, or just for a short stretch until things stabilise?

I’ve also picked up a home blood pressure monitor — if BP readings start creeping up, would that be another sign to consider introducing Aromasin? I imagine mild increases expected due to the PEDs in general anyway?

And one more thing — towards the end of a dbol run, would it make sense to add something like Masteron for the remaining weeks to help hold onto the positive effects, since a fair chunk of the early gains will likely be water?

Depending on how it's dosed. I get 25mg tabs cut in half and take half every other day. Depending on bloodwork you may need less or maybe more. I use Imedical to get my bloodwork.

 

[LevButlerov]

Haha i wish mate! but for the most part I’m more of a sleeper build to look at.

No worries, just transposed my notes across so was easier for people to read and follow if they wanted.

Test and Dbol are both on hand now (plus Aromasin if needed).

For the past 7 weeks I’ve been microdosing Test at 150mg per week EOD last pin was Sunday 7th

It’s Wednesday here now (Australia) so I’m starting today with 300mg Test split weekly (150mg Wed / 150mg Sun) and 20mg Dbol daily.

if possible lets get to talk to you if you can no need for cleaning up on ai @HBadger
I would start with test only no dbol
and start with 100mgs 2x/week dont go to 150 yet

 

[HBadger]

if possible lets get to talk to you if you can no need for cleaning up on ai @HBadger
I would start with test only no dbol
and start with 100mgs 2x/week dont go to 150 yet

What’s the thought process around that approach? See how I respond first? I was just following guidelines I read in the ebooks.

Random question, I did read online about guys who just run the dbol as a 10mg dose only on training days a few hours before the training, any thoughts on this approach or heard of people doing it?

For most my future cycles I would like to plan to stick with anavar/primo/mast/test stacks, I want to stick with good n steady long term gains and avoid excessive bloat etc. I went with the dbol (debated deca) as the classic beginners bulking stack, plus they’re readily available compounds as I hadn’t been able to source the other stuff, so thought I’d give it a run.

 

[Mobster]

Welcome. And well done on the recovery from paralysis

 

[stevesmi]

Hey fellas,

After a bit of advice about stepping things up with PED usage. I’m now based in Australia.

Quick Background:

• 41 years old
• Training since around age 12
• Always competed in weight-category sports or been subjected to drug testing (ex-Army Reserve, ex-MMA - used to cut weight to compete at 61-66kg)
• Carry a fair few injuries from years of abuse — broke my back a few years ago (L5/S1 herniation) which left my right leg partially paralysed for a while, but I’ve made a solid recovery and still train hard.
• Been on and off light compounds over the last few years — mostly Test E maximum at times has been ~200 mg/week (EDO micro-dose) but tend to cruise on 150mg, occasional Anavar cycles, and earlier experimented with SARMs before touching test.
• Used peptides for injury, injuries have improved but can’t correlate recovery with usage to be honest
• All compounds been mainly for injury support, recovery, and maintaining performance with age — more “TRT-based optimisation” than blasting.

Training:

Purely bodybuilding-focused now.

• Push / Pull / Legs split (might split chest shoulders moving forward)
• Heavy compounds, low reps (8)
• Accessories in the 12–15 rep range, higher TUT, trained to failure, focus on contractions/tensing
• Lower set count toward the end of sessions (2 sets)n for some exercises
• Very focused on mind muscle connection than just moving the weights
• No impact sports anymore — gym is my main outlet

I stay lean year-round even when eating big (not by design). At 5’9” and 85 kg, I’d like to eventually have built up to 95 kg while staying relatively lean — that old-school, dense look.

Goal Physique:

Always admired the Golden Era physiques — Franco Columbu, Frank Zane, Mike Mentzer — proportion, density, and clean conditioning. That’s the look I’m chasing.

Current Situation:

Recently had a few issues sourcing gear here in Australia until I came across UGLOz — they’ve been absolutely solid. Great reviews here and I can confirm their Platinum Test has been excellent.

I really like that they use MCT oil as the carrier — super smooth. I’ve had bad experiences in the past with grapeseed-based blends (painful post-injection lumps that last for days/weeks).

Core Pharma didn’t agree with me at all — felt flat, no results, lots of irritation.

Back in the UK I found it easier to get genuinely high-quality gear, so finding UGLOz has been a relief.

Diet & Nutrition:

It’s taken me around two years to go from a very lean 74 kg up to 85 kg, staying fairly tight the whole time.

• Caloric target (current bulk): ~3,400–3,600 cal/day
• Macro Targets:
  • Protein: 2.2 g per kg → 190 g/day
  • Carbohydrates: 4.5 g per kg → 380–400 g/day
  • Fats: 1 g per kg → 85–90 g/day

About 80% of my diet comes from clean, fresh whole foods — meats, fish, eggs, rice, pasta, potatoes, fruit, salad, olive oil etc. I avoid processed foods where possible and meal prep.

The remaining 20% I reserve for lower-quality, higher-sugar foods strategically timed pre- and post-training — things like rice cakes, Turkish delight, coke classic, chocolate milk, ice cream, pastries— sugar hit before gym or to replenish glycogen post training.

Evening meals are zero-carb, focused on high-protein, high-fat foods — usually steak, mince, burgers, or chicken paired with eggs or salad and cheese.

Supplement Stack:

I keep things basic, focusing on proven compounds:

• Grass-Fed Whey Isolate — before bed, post-training, between meals
• Creatine Monohydrate — 5 g daily
• Vitamin D3 — 4,000 IU/day
• CoQ10
• Men’s Multivitamin & Mineral Complex — daily base coverage
• ZMA
• Milk Thistle — will use only when running orals
• Caffeine-Free Pre-Workout — rotate between brands (still testing Aussie products)
  • I look for good NOS-base compounds, Beta-Alanine, and Pump-focused formulas rather than stimulants.

Next Steps:

I’ve been researching compounds and I’m leaning toward Anavar, Masteron, or Primo for future lean/quality cycles — but though they seem hard to source here and often sell out.

Due to this I’ve looked at Deca/NPP and Dbol since they’re easier to find, but I’m cautious about the bloat and water retention. No interest in ever touching Tren or Oxy’s.

Potential Current Cycle (Starting Log):

• Test E: 400 mg/week split into 2 doses (10 weeks) This seems to be the recommended dose for a beginner bulk cycles based off the e/books and online, any input would be greatly appreciated. Debating reducing to run 250mg and with the addition of the dbol seeing how I respond.
• Dbol: 20 mg/day (first 6 weeks)
• Aromatase Control: TBD – seeking advice (Arimidex vs Aromasin timing/dosage)
• Cruise: Will return to TRT-style cruise dose post-cycle (Test E 150 mg/week) and run some HCG - TBD - if anyone has post cycle PCT advice

Recently had heart check + full bloods — all good.

Looking for Input:

1. Stack setups people have used for lean or quality gains - test/primo etc and dosages. I’m happy for slower quality gains.
2. Anti-aromatase usage — timing, dosage, which compound and why
3. Anyone running peptides/SARMs alongside Test — during or between blasts for maintenance

Just trying to do this properly and sustainably. Appreciate any insights or feedback from those who’ve walked this path longer.

Downloaded a few of the eBooks here already and trying to learn as much as possible before stepping up and starting my cycle.

Badge

@HBadger nice job on this one. the test E and dbol look good to me. aromasin is gonna be your best dose, dosage is dependent on your situation but i would do 12.5mgs 3x a week to start

 

[Ulter]

Hey fellas,

After a bit of advice about stepping things up with PED usage. I’m now based in Australia.

Quick Background:

• 41 years old
• Training since around age 12
• Always competed in weight-category sports or been subjected to drug testing (ex-Army Reserve, ex-MMA - used to cut weight to compete at 61-66kg)
• Carry a fair few injuries from years of abuse — broke my back a few years ago (L5/S1 herniation) which left my right leg partially paralysed for a while, but I’ve made a solid recovery and still train hard.
• Been on and off light compounds over the last few years — mostly Test E maximum at times has been ~200 mg/week (EDO micro-dose) but tend to cruise on 150mg, occasional Anavar cycles, and earlier experimented with SARMs before touching test.
• Used peptides for injury, injuries have improved but can’t correlate recovery with usage to be honest
• All compounds been mainly for injury support, recovery, and maintaining performance with age — more “TRT-based optimisation” than blasting.

Training:

Purely bodybuilding-focused now.

• Push / Pull / Legs split (might split chest shoulders moving forward)
• Heavy compounds, low reps (8)
• Accessories in the 12–15 rep range, higher TUT, trained to failure, focus on contractions/tensing
• Lower set count toward the end of sessions (2 sets)n for some exercises
• Very focused on mind muscle connection than just moving the weights
• No impact sports anymore — gym is my main outlet

I stay lean year-round even when eating big (not by design). At 5’9” and 85 kg, I’d like to eventually have built up to 95 kg while staying relatively lean — that old-school, dense look.

Goal Physique:

Always admired the Golden Era physiques — Franco Columbu, Frank Zane, Mike Mentzer — proportion, density, and clean conditioning. That’s the look I’m chasing.

Current Situation:

Recently had a few issues sourcing gear here in Australia until I came across UGLOz — they’ve been absolutely solid. Great reviews here and I can confirm their Platinum Test has been excellent.

I really like that they use MCT oil as the carrier — super smooth. I’ve had bad experiences in the past with grapeseed-based blends (painful post-injection lumps that last for days/weeks).

Core Pharma didn’t agree with me at all — felt flat, no results, lots of irritation.

Back in the UK I found it easier to get genuinely high-quality gear, so finding UGLOz has been a relief.

Diet & Nutrition:

It’s taken me around two years to go from a very lean 74 kg up to 85 kg, staying fairly tight the whole time.

• Caloric target (current bulk): ~3,400–3,600 cal/day
• Macro Targets:
  • Protein: 2.2 g per kg → 190 g/day
  • Carbohydrates: 4.5 g per kg → 380–400 g/day
  • Fats: 1 g per kg → 85–90 g/day

About 80% of my diet comes from clean, fresh whole foods — meats, fish, eggs, rice, pasta, potatoes, fruit, salad, olive oil etc. I avoid processed foods where possible and meal prep.

The remaining 20% I reserve for lower-quality, higher-sugar foods strategically timed pre- and post-training — things like rice cakes, Turkish delight, coke classic, chocolate milk, ice cream, pastries— sugar hit before gym or to replenish glycogen post training.

Evening meals are zero-carb, focused on high-protein, high-fat foods — usually steak, mince, burgers, or chicken paired with eggs or salad and cheese.

Supplement Stack:

I keep things basic, focusing on proven compounds:

• Grass-Fed Whey Isolate — before bed, post-training, between meals
• Creatine Monohydrate — 5 g daily
• Vitamin D3 — 4,000 IU/day
• CoQ10
• Men’s Multivitamin & Mineral Complex — daily base coverage
• ZMA
• Milk Thistle — will use only when running orals
• Caffeine-Free Pre-Workout — rotate between brands (still testing Aussie products)
  • I look for good NOS-base compounds, Beta-Alanine, and Pump-focused formulas rather than stimulants.

Next Steps:

I’ve been researching compounds and I’m leaning toward Anavar, Masteron, or Primo for future lean/quality cycles — but though they seem hard to source here and often sell out.

Due to this I’ve looked at Deca/NPP and Dbol since they’re easier to find, but I’m cautious about the bloat and water retention. No interest in ever touching Tren or Oxy’s.

Potential Current Cycle (Starting Log):

• Test E: 400 mg/week split into 2 doses (10 weeks) This seems to be the recommended dose for a beginner bulk cycles based off the e/books and online, any input would be greatly appreciated. Debating reducing to run 250mg and with the addition of the dbol seeing how I respond.
• Dbol: 20 mg/day (first 6 weeks)
• Aromatase Control: TBD – seeking advice (Arimidex vs Aromasin timing/dosage)
• Cruise: Will return to TRT-style cruise dose post-cycle (Test E 150 mg/week) and run some HCG - TBD - if anyone has post cycle PCT advice

Recently had heart check + full bloods — all good.

Looking for Input:

1. Stack setups people have used for lean or quality gains - test/primo etc and dosages. I’m happy for slower quality gains.
2. Anti-aromatase usage — timing, dosage, which compound and why
3. Anyone running peptides/SARMs alongside Test — during or between blasts for maintenance

Just trying to do this properly and sustainably. Appreciate any insights or feedback from those who’ve walked this path longer.

Downloaded a few of the eBooks here already and trying to learn as much as possible before stepping up and starting my cycle.

Badge

You absolutely never want your estrogen to get out of control. If it does, you could end up with things like gynecomastia and high blood pressure and it also can screw up your sleep. @HBadger

 

[ceo]

What’s the thought process around that approach? See how I respond first? I was just following guidelines I read in the ebooks.

Random question, I did read online about guys who just run the dbol as a 10mg dose only on training days a few hours before the training, any thoughts on this approach or heard of people doing it?

For most my future cycles I would like to plan to stick with anavar/primo/mast/test stacks, I want to stick with good n steady long term gains and avoid excessive bloat etc. I went with the dbol (debated deca) as the classic beginners bulking stack, plus they’re readily available compounds as I hadn’t been able to source the other stuff, so thought I’d give it a run.

bros if you wait until estrogen happen, it can be too late. @HBadger so good rule to start from day 1. on this stack gonna be a lot of estrogen dbol and test

 

[2Thick]

What’s the thought process around that approach? See how I respond first? I was just following guidelines I read in the ebooks.

Random question, I did read online about guys who just run the dbol as a 10mg dose only on training days a few hours before the training, any thoughts on this approach or heard of people doing it?

For most my future cycles I would like to plan to stick with anavar/primo/mast/test stacks, I want to stick with good n steady long term gains and avoid excessive bloat etc. I went with the dbol (debated deca) as the classic beginners bulking stack, plus they’re readily available compounds as I hadn’t been able to source the other stuff, so thought I’d give it a run.

@HBadger you can certainly do that with dbol. its like a pre workout. it has a short half life so taking it 1-2 hours before will give you a bit of a peak

 

[ROIDDERS]

Start, struggle, figure it out, get better.

Ain't that the truth, man? It's like that and everything in life but especially bodybuilding, which is quite a challenge. @HBadger

 

[HBadger]

Welcome. And well done on the recovery from paralysis

Thank you @Mobster that was an extremely painful experience! I’d of took my leg off if given the option when the sciatica was at its worse. That was worse than the foot drop and other issues I had.

I’m Very glad I decided to trust my rehab coach and turn down surgery for the herniations, if anyone ever has the same, only operate as the absolute last resort, my understanding is the operation can cause scar tissue that can also lead to long term nerve aggravation, I haven’t met many people that had long term positive effects from surgery, correct strength training is absolutely key, once he got me moving more instead of resting, and into the gym recovery came fast. Unfortunately my treatment through the hospital and then finding someone to help me was longer than it probably should have been as it happened right in the peak of covid.

Lost a lot of my right leg muscle and my back muscles went to jelly but built back up now.

I can still squat if wanted but prefer not to load the spine, so when I was still training more for sports performance would favour single leg exercises, lunge variations, goblet exercises, KB split squats, single leg RDL, step ups, I also utilise trap bar deadlift over regular.

I find if I let my (muscular) bodyweight get too low then I start to get niggles and I can’t do things like bjj anymore, I went back for a while but it was too compromising at times, and to be so limited within the confines of doing something I loved I just couldn’t really enjoy it mentally anymore, it became too much of a worry, and I think it’s too unfair to put training partners in the position of seriously hurting me inadvertently, no matter how careful they might try to be.

 

[HBadger]

If anyone ever has herniated disc issues other advice I’d give is -

• Don’t stop moving, lying around doing nothing and “resting it” keep exercising, walking and and working, but stay within a careful range of motion that doesn’t hit the trigger point of pain. Whether this is mobility exercises, BW exercises, flossing exercises or progressing into using weight again.

• Resting too much and avoiding certain exercises will lead to the muscles in the affected area becoming weaker, muscular atrophy, will will make the issue worse and drag out recovery

• Flush the pain killers and nerve blockers etc, they’ll make you feel worse, focus on being hydrated, eating good food, getting the fats and protein in you. You name it I tried it, ate it, rubbed it on my skin, I’d of rubbed dog shit on my back and legs if you’d of told me it would help with the pain! Hot/Cold water immersion gave temp pain relief, tens machine for very short periods, supplementation/peptides may of had an accumulative effect but nothing stands out, but from all the above the prescription meds were the worst and I’d rather be clear headed in pain and able to focus on recovery, than foggy and groggy and still in pain but now struggling to do recovery.

• As your range of motion improves without triggering pain that’s a great sign of improvement

• Stay ontop of prehab for any areas you know are long term issues for you, make it part of your normal training routine/warm up or for active rest days from your normal hard training

• For herniated disc issues, keep the glutes strong, single leg and normal bridges, DB rdls, inner core exercises; dead bugs with medicine ball, side planks, and things like gymnastics based ab exercises like ab rockers, side rockers, hollow body holds are excellent and really challenging. Jefferson curls are good but start just bodyweight and doing the movement.

• Lastly if you’re in a situation where it’s really bad, start off with just a few reps of chosen exercises, do not try working to muscular failure, keep reps low 5-8, good rest between sets, while keeping execution of the exercises perfect and really tensing and controlling your breathing, volume can be achieved through lots of sets or spread throughout the day 10min blocks etc.

• It took me over 6 months to be able to sit in a chair to eat a meal or watch a movie, couldn’t drive and had to lay across the back of the car backseats and the boot, forget what you used to be able to do and focus on what you can start to do again from the point of injury. Those are your wins.

Initially I got passed from pillar to post and everyone had their different opinions, take advice where you can but learn what you feel is working for you. The guy who helped me was a s&c coach and rehab coach in the army, he used to help guys get back to normal following back breaks from parachuting etc (mine was nothing exciting) and the advice I’ve given is what worked for me throughout months of pain and trial and error.

Some physios I did see early into recovery really *ucked me up worse through manipulating my body through ranges it wasn’t ready for, so careful who you see.

A lot of people might have mild herniations and not even be aware of it, issues really start if they pressure your nerves.

Anyway bit of a ramble there off topic, but hopefully someone may see it one day and be able to take something from it that can help them. Most people on here I imagine training is a normal part of your daily life and to lose that is something that’s really hard to deal with.

 

[HBadger]

If anyone ever has herniated disc issues other advice I’d give is -

• Don’t stop moving, lying around doing nothing and “resting it” keep exercising, walking and and working, but stay within a careful range of motion that doesn’t hit the trigger point of pain. Whether this is mobility exercises, BW exercises, flossing exercises or progressing into using weight again.

• Resting too much and avoiding certain exercises will lead to the muscles in the affected area becoming weaker, muscular atrophy, will will make the issue worse and drag out recovery

• Flush the pain killers and nerve blockers etc, they’ll make you feel worse, focus on being hydrated, eating good food, getting the fats and protein in you. You name it I tried it, ate it, rubbed it on my skin, I’d of rubbed dog shit on my back and legs if you’d of told me it would help with the pain! Hot/Cold water immersion gave temp pain relief, tens machine for very short periods, supplementation/peptides may of had an accumulative effect but nothing stands out, but from all the above the prescription meds were the worst and I’d rather be clear headed in pain and able to focus on recovery, than foggy and groggy and still in pain but now struggling to do recovery.

• As your range of motion improves without triggering pain that’s a great sign of improvement

• Stay ontop of prehab for any areas you know are long term issues for you, make it part of your normal training routine/warm up or for active rest days from your normal hard training

• For herniated disc issues, keep the glutes strong, single leg and normal bridges, DB rdls, inner core exercises; dead bugs with medicine ball, side planks, and things like gymnastics based ab exercises like ab rockers, side rockers, hollow body holds are excellent and really challenging. Jefferson curls are good but start just bodyweight and doing the movement.

• Lastly if you’re in a situation where it’s really bad, start off with just a few reps of chosen exercises, do not try working to muscular failure, keep reps low 5-8, good rest between sets, while keeping execution of the exercises perfect and really tensing and controlling your breathing, volume can be achieved through lots of sets or spread throughout the day 10min blocks etc.

• It took me over 6 months to be able to sit in a chair to eat a meal or watch a movie, couldn’t drive and had to lay across the back of the car backseats and the boot, forget what you used to be able to do and focus on what you can start to do again from the point of injury. Those are your wins.

Initially I got passed from pillar to post and everyone had their different opinions, take advice where you can but learn what you feel is working for you. The guy who helped me was a s&c coach and rehab coach in the army, he used to help guys get back to normal following back breaks from parachuting etc (mine was nothing exciting) and the advice I’ve given is what worked for me throughout months of pain and trial and error.

Some physios I did see early into recovery really *ucked me up worse through manipulating my body through ranges it wasn’t ready for, so careful who you see.

A lot of people might have mild herniations and not even be aware of it, issues really start if they pressure your nerves.

Anyway bit of a ramble there off topic, but hopefully someone may see it one day and be able to take something from it that can help them. Most people on here I imagine training is a normal part of your daily life and to lose that is something that’s really hard to deal with.

- Deadlifts, switching to trap bar has been the best thing for me and I love the setup now, engaging the core and glutes throughout the pull and at the top of the lift. Be mindful of completing the lift at the top and not keep moving through the top of the pull into an over exaggerated lean back and pelvic tilt.

 

[HBadger]

Wednesday 10th Chest and Biceps

Morning weight 84.5kg

Breakfast

• Flat white
• Oats, fruit, Kefir yogurt
• 50g protein with water

Mid morning snack

• Flat white
• Brownie
• Apples and honey
• X2 boiled eggs and sweet chilli sauce

Lunch

• Chicken and ground Beef Guzmans burrito bowl, cheese, avo, tomato salsa, beans, rice
• Coke Zero

Pre workout

• X2 marshmallow rice cakes
• Pump juice in Powerade
• +5g creatine

Post training

• 50g whey
• Frozen mixed berries
• Chocolate milk

Dinner

• Rib eye steak
• X2 eggs
• Mozzarella and tomato salad, pesto, olive oil
• Apple cider vinegar sugar free ginger beer

Pre bed

• 25g whey with water

Training - Chest and Biceps
Max weights shown for last set only

Incline bench 12/10/8/8 to failure at 70kg followed by rest pause x3/2/1 more reps
Flat DB press 8/8 2x28kg
Incline DB fly 8/8 2x16kg
Flat DB fly 8/8 2x18kg

Alt bicep curl 12/10/8/8 2x16kg DB
EZ bar bicep curl 8/8 30kg
Single arm preacher curl 10/8 1x12kg DB

Abs
Weighted seated ab crunch 15/15
Hanging knee raises 15/15
Flutter kicks 15/15
Dead bugs 15/15

Notes
- Rest time between sets 60s/90s avg
- Slow negatives, TUT 3/4s
- Hold a contraction squeeze on Bi’s at top of movement
- Mentally taxing day, good to get into the gym

Supplements

• Grass fed whey isolate
• Biocuticals men’s multi vitamin and mineral
• Biocuticals Vit D 4000iu
• Creatine
• Biocuticals COQ10

Cycle log reference
Planned weekly cycle

• Test E 300mg x2 split dose
• Dbol 20mg day
• Aromasin as required

Some conflicting information on Test/Dbol dosing and timing — haven’t decided to start the Dbol yet while I read others logs, listen to advice. First Test E injection was completed pre bed at 150mg

 

[LevButlerov]

What’s the thought process around that approach? See how I respond first? I was just following guidelines I read in the ebooks.

Random question, I did read online about guys who just run the dbol as a 10mg dose only on training days a few hours before the training, any thoughts on this approach or heard of people doing it?

For most my future cycles I would like to plan to stick with anavar/primo/mast/test stacks, I want to stick with good n steady long term gains and avoid excessive bloat etc. I went with the dbol (debated deca) as the classic beginners bulking stack, plus they’re readily available compounds as I hadn’t been able to source the other stuff, so thought I’d give it a run.

I think with steroids you need to start with injectables and work in the orals after we see how you feel, you follow me? @HBadger you will get all the results and more but it will take time
long term i think test dbol to start and we work from there

 

[HBadger]

Thurs 11th Dec

Rest day

84.6kg morning

Breakfast

• oats, nuts, keifer yogurt, fruit
• 50g whey protein with water
• Flat white

Morning snack

• Grenade bar
• Flat white

Lunch

• Chicken and ground Beef Guzmans burrito bowl, cheese, avo, tomato salsa, beans, rice
• Coke Zero

Afternoon snack

• Maccas double cheeseburger
• Butter boy cookie
• Coke zero

Dinner

• Steak, pasta in red pesto, tomato and mozzarella cheese salad, olive oil
• Kombucha and ginger/lemon
• Sugar Free jello with dash of cream

Bed

• 50g whey in water

2ltr water day not including other liquids

Supplements

• Grass fed whey isolate
• Biocuticals men’s multi vitamin and mineral
• Biocuticals Vit D 4000iu
• Creatine
• Biocuticals active COQ10

New additions

• Biocuticals liver protect
• BergaMet advanced, BJE100, heart health, cholesterol and metabolic support

Cycle log reference
Weekly cycle

• Test E 300mg x2 dose split
• Dbol 20mg day - started today
• Aromasin every 3 days or as required

 

[LevButlerov]

Thurs 11th Dec

Rest day

84.6kg morning

Breakfast

• oats, nuts, keifer yogurt, fruit
• 50g whey protein with water
• Flat white

Morning snack

• Grenade bar
• Flat white

Lunch

• Chicken and ground Beef Guzmans burrito bowl, cheese, avo, tomato salsa, beans, rice
• Coke Zero

Afternoon snack

• Maccas double cheeseburger
• Butter boy cookie
• Coke zero

Dinner

• Steak, pasta in red pesto, tomato and mozzarella cheese salad, olive oil
• Kombucha and ginger/lemon
• Sugar Free jello with dash of cream

Bed

• 50g whey in water

2ltr water day not including other liquids

Supplements

• Grass fed whey isolate
• Biocuticals men’s multi vitamin and mineral
• Biocuticals Vit D 4000iu
• Creatine
• Biocuticals active COQ10

New additions

• Biocuticals liver protect
• BergaMet advanced, BJE100, heart health, cholesterol and metabolic support

Cycle log reference
Weekly cycle

• Test E 300mg x2 dose split
• Dbol 20mg day - started today
• Aromasin every 3 days or as required

can you post some pics of your supps you have thanks @HBadger

 

[HBadger]

Watched the new Dream Big on amazon, was alright, I don’t think there will ever be a film like Pumping Iron again

 

[LevButlerov]

Watched the new Dream Big on amazon, was alright, I don’t think there will ever be a film like Pumping Iron again

didnt see it but now i need to

 

[HBadger]

can you post some pics of your supps you have thanks @HBadger

No problem mate! I’ll put that up tomorrow

 

[HBadger]

didnt see it but now i need to

I hope you don’t mean pumping iron!? haha

 

[HBadger]

Updated Full Supplement List:

• Pump Juice – Pre-workout, caffeine free, always mixed with a Powerade (electrolytes and glucose aid with uptake) If I really feel I need a boost I’ll have an espresso or half a can white monster, but I try avoid caffeine after the morning.

• True WPI 90 – Grass fed whey isolate - I find good quality whey and without carbs gives less stomach bloat, gas etc

• Musashi Creatine Mono

• Liquid I.V. Hydration Multiplier – Added to my water daily

• BioCeuticals Men’s Essentials – Daily multivitamin and mineral

• BioCeuticals Vitamin D3 – 4000iu day

• BioCeuticals Ubiquinol COQ10 300 mg – Heart and mitochondrial support

• BioCeuticals LivProtect – Liver detox and protection

• Nutra-Life Omega 3 Triple Strength

• BergaMet Advanced (BJE100) – Heart, cholesterol and metabolic support

Notes - Some supplements listed have been added only in support of stack/orals

 

[HBadger]

Collection of my favourite bodybuilders and most motivational pics

 

[LevButlerov]

I hope you don’t mean pumping iron!? haha

i loved pumping iron

 

[LevButlerov]

Updated Full Supplement List:

• Pump Juice – Pre-workout, caffeine free, always mixed with a Powerade (electrolytes and glucose aid with uptake) If I really feel I need a boost I’ll have an espresso or half a can white monster, but I try avoid caffeine after the morning.

• True WPI 90 – Grass fed whey isolate - I find good quality whey and without carbs gives less stomach bloat, gas etc

• Musashi Creatine Mono

• Liquid I.V. Hydration Multiplier – Added to my water daily

• BioCeuticals Men’s Essentials – Daily multivitamin and mineral

• BioCeuticals Vitamin D3 – 4000iu day

• BioCeuticals Ubiquinol COQ10 300 mg – Heart and mitochondrial support

• BioCeuticals LivProtect – Liver detox and protection

• Nutra-Life Omega 3 Triple Strength

• BergaMet Advanced (BJE100) – Heart, cholesterol and metabolic support

Notes - Some supplements listed have been added only in support of stack/orals

Good list you're doing it right pushing hard.

 

[LevButlerov]

Collection of my favourite bodybuilders and most motivational pics

old school and beautiful looks

 

[ballin2504]

Hey fellas,

After a bit of advice about stepping things up with PED usage. I’m now based in Australia.

Quick Background:

• 41 years old
• Training since around age 12
• Always competed in weight-category sports or been subjected to drug testing (ex-Army Reserve, ex-MMA - used to cut weight to compete at 61-66kg)
• Carry a fair few injuries from years of abuse — broke my back a few years ago (L5/S1 herniation) which left my right leg partially paralysed for a while, but I’ve made a solid recovery and still train hard.
• Been on and off light compounds over the last few years — mostly Test E maximum at times has been ~200 mg/week (EDO micro-dose) but tend to cruise on 150mg, occasional Anavar cycles, and earlier experimented with SARMs before touching test.
• Used peptides for injury, injuries have improved but can’t correlate recovery with usage to be honest
• All compounds been mainly for injury support, recovery, and maintaining performance with age — more “TRT-based optimisation” than blasting.

Training:

Purely bodybuilding-focused now.

• Push / Pull / Legs split (might split chest shoulders moving forward)
• Heavy compounds, low reps (8)
• Accessories in the 12–15 rep range, higher TUT, trained to failure, focus on contractions/tensing
• Lower set count toward the end of sessions (2 sets)n for some exercises
• Very focused on mind muscle connection than just moving the weights
• No impact sports anymore — gym is my main outlet

I stay lean year-round even when eating big (not by design). At 5’9” and 85 kg, I’d like to eventually have built up to 95 kg while staying relatively lean — that old-school, dense look.

Goal Physique:

Always admired the Golden Era physiques — Franco Columbu, Frank Zane, Mike Mentzer — proportion, density, and clean conditioning. That’s the look I’m chasing.

Current Situation:

Recently had a few issues sourcing gear here in Australia until I came across UGLOz — they’ve been absolutely solid. Great reviews here and I can confirm their Platinum Test has been excellent.

I really like that they use MCT oil as the carrier — super smooth. I’ve had bad experiences in the past with grapeseed-based blends (painful post-injection lumps that last for days/weeks).

Core Pharma didn’t agree with me at all — felt flat, no results, lots of irritation.

Back in the UK I found it easier to get genuinely high-quality gear, so finding UGLOz has been a relief.

Diet & Nutrition:

It’s taken me around two years to go from a very lean 74 kg up to 85 kg, staying fairly tight the whole time.

• Caloric target (current bulk): ~3,400–3,600 cal/day
• Macro Targets:
  • Protein: 2.2 g per kg → 190 g/day
  • Carbohydrates: 4.5 g per kg → 380–400 g/day
  • Fats: 1 g per kg → 85–90 g/day

About 80% of my diet comes from clean, fresh whole foods — meats, fish, eggs, rice, pasta, potatoes, fruit, salad, olive oil etc. I avoid processed foods where possible and meal prep.

The remaining 20% I reserve for lower-quality, higher-sugar foods strategically timed pre- and post-training — things like rice cakes, Turkish delight, coke classic, chocolate milk, ice cream, pastries— sugar hit before gym or to replenish glycogen post training.

Evening meals are zero-carb, focused on high-protein, high-fat foods — usually steak, mince, burgers, or chicken paired with eggs or salad and cheese.

Supplement Stack:

I keep things basic, focusing on proven compounds:

• Grass-Fed Whey Isolate — before bed, post-training, between meals
• Creatine Monohydrate — 5 g daily
• Vitamin D3 — 4,000 IU/day
• CoQ10
• Men’s Multivitamin & Mineral Complex — daily base coverage
• ZMA
• Milk Thistle — will use only when running orals
• Caffeine-Free Pre-Workout — rotate between brands (still testing Aussie products)
  • I look for good NOS-base compounds, Beta-Alanine, and Pump-focused formulas rather than stimulants.

Next Steps:

I’ve been researching compounds and I’m leaning toward Anavar, Masteron, or Primo for future lean/quality cycles — but though they seem hard to source here and often sell out.

Due to this I’ve looked at Deca/NPP and Dbol since they’re easier to find, but I’m cautious about the bloat and water retention. No interest in ever touching Tren or Oxy’s.

Potential Current Cycle (Starting Log):

• Test E: 400 mg/week split into 2 doses (10 weeks) This seems to be the recommended dose for a beginner bulk cycles based off the e/books and online, any input would be greatly appreciated. Debating reducing to run 250mg and with the addition of the dbol seeing how I respond.
• Dbol: 20 mg/day (first 6 weeks)
• Aromatase Control: TBD – seeking advice (Arimidex vs Aromasin timing/dosage)
• Cruise: Will return to TRT-style cruise dose post-cycle (Test E 150 mg/week) and run some HCG - TBD - if anyone has post cycle PCT advice

Recently had heart check + full bloods — all good.

Looking for Input:

1. Stack setups people have used for lean or quality gains - test/primo etc and dosages. I’m happy for slower quality gains.
2. Anti-aromatase usage — timing, dosage, which compound and why
3. Anyone running peptides/SARMs alongside Test — during or between blasts for maintenance

Just trying to do this properly and sustainably. Appreciate any insights or feedback from those who’ve walked this path longer.

Downloaded a few of the eBooks here already and trying to learn as much as possible before stepping up and starting my cycle.

Badge

They’re gonna start to the log and welcome to Evo. We are really glad to have you here. Looks like you have a good physique to start with. Let’s build on it.

 

[Mobster]

Collection of my favourite bodybuilders and most motivational pics

I've a 4 frame montage of the Doz shots

 

[HBadger]

Friday 12th
Shoulders + Triceps

Breakfast

• Flat white
• Oats, fruit, Kefir yogurt
• 50g protein with water

Mid morning snack

• Flat white
• Pastel de nata

Lunch

• Chicken and ground Beef Guzmans burrito bowl, cheese, avo, tomato salsa, beans, rice
• Coke Zero

Pre workout

• Apple with honey dip
• Pump juice in Powerade
• +5g creatine

Post training

• 50g whey
• Frozen mixed berries
• Chocolate milk

Dinner

• Ground beef chilli no rice
• X2 eggs
• Kombucha lemon and ginger

Pre bed

• 25g whey with water

Training - Shoulder and triceps

DB shoulder press 12/10/8/15 2x20kg - last set was aiming for 8reps but weight went up easy

DB flyes 10/8/8 2x10kg - Bit of momentum

Seated machine flyes 1x15reps into dropset for 10reps - very strict, holding top position, taking advantage of cable machine to work slow negative

DB shrugs 10/8/8 2x30kg

Straight bar cable press down 12/10/8/8
One arm cable pulldown 15/8
Laying EZ-bar extension 1x15reps - into dropset for 8 reps

Weighted seated ab crunch machine 20/20/20
Laying crunches 15/15
Flutter kicks 15/15
Laying ankle taps 15/15

Notes -
Early sets are more feeler/warm-up sets, only max weights for last set listed, left the gym feeling like I could have done way more - weights felt light today.

Cycle log reference

• Test E 300mg x2 dose split
• Dbol 20mg day
• Aromasin as required

 

[Noah Wixx]

Hey fellas,

After a bit of advice about stepping things up with PED usage. I’m now based in Australia.

Quick Background:

• 41 years old
• Training since around age 12
• Always competed in weight-category sports or been subjected to drug testing (ex-Army Reserve, ex-MMA - used to cut weight to compete at 61-66kg)
• Carry a fair few injuries from years of abuse — broke my back a few years ago (L5/S1 herniation) which left my right leg partially paralysed for a while, but I’ve made a solid recovery and still train hard.
• Been on and off light compounds over the last few years — mostly Test E maximum at times has been ~200 mg/week (EDO micro-dose) but tend to cruise on 150mg, occasional Anavar cycles, and earlier experimented with SARMs before touching test.
• Used peptides for injury, injuries have improved but can’t correlate recovery with usage to be honest
• All compounds been mainly for injury support, recovery, and maintaining performance with age — more “TRT-based optimisation” than blasting.

Training:

Purely bodybuilding-focused now.

• Push / Pull / Legs split (might split chest shoulders moving forward)
• Heavy compounds, low reps (8)
• Accessories in the 12–15 rep range, higher TUT, trained to failure, focus on contractions/tensing
• Lower set count toward the end of sessions (2 sets)n for some exercises
• Very focused on mind muscle connection than just moving the weights
• No impact sports anymore — gym is my main outlet

I stay lean year-round even when eating big (not by design). At 5’9” and 85 kg, I’d like to eventually have built up to 95 kg while staying relatively lean — that old-school, dense look.

Goal Physique:

Always admired the Golden Era physiques — Franco Columbu, Frank Zane, Mike Mentzer — proportion, density, and clean conditioning. That’s the look I’m chasing.

Current Situation:

Recently had a few issues sourcing gear here in Australia until I came across UGLOz — they’ve been absolutely solid. Great reviews here and I can confirm their Platinum Test has been excellent.

I really like that they use MCT oil as the carrier — super smooth. I’ve had bad experiences in the past with grapeseed-based blends (painful post-injection lumps that last for days/weeks).

Core Pharma didn’t agree with me at all — felt flat, no results, lots of irritation.

Back in the UK I found it easier to get genuinely high-quality gear, so finding UGLOz has been a relief.

Diet & Nutrition:

It’s taken me around two years to go from a very lean 74 kg up to 85 kg, staying fairly tight the whole time.

• Caloric target (current bulk): ~3,400–3,600 cal/day
• Macro Targets:
  • Protein: 2.2 g per kg → 190 g/day
  • Carbohydrates: 4.5 g per kg → 380–400 g/day
  • Fats: 1 g per kg → 85–90 g/day

About 80% of my diet comes from clean, fresh whole foods — meats, fish, eggs, rice, pasta, potatoes, fruit, salad, olive oil etc. I avoid processed foods where possible and meal prep.

The remaining 20% I reserve for lower-quality, higher-sugar foods strategically timed pre- and post-training — things like rice cakes, Turkish delight, coke classic, chocolate milk, ice cream, pastries— sugar hit before gym or to replenish glycogen post training.

Evening meals are zero-carb, focused on high-protein, high-fat foods — usually steak, mince, burgers, or chicken paired with eggs or salad and cheese.

Supplement Stack:

I keep things basic, focusing on proven compounds:

• Grass-Fed Whey Isolate — before bed, post-training, between meals
• Creatine Monohydrate — 5 g daily
• Vitamin D3 — 4,000 IU/day
• CoQ10
• Men’s Multivitamin & Mineral Complex — daily base coverage
• ZMA
• Milk Thistle — will use only when running orals
• Caffeine-Free Pre-Workout — rotate between brands (still testing Aussie products)
  • I look for good NOS-base compounds, Beta-Alanine, and Pump-focused formulas rather than stimulants.

Next Steps:

I’ve been researching compounds and I’m leaning toward Anavar, Masteron, or Primo for future lean/quality cycles — but though they seem hard to source here and often sell out.

Due to this I’ve looked at Deca/NPP and Dbol since they’re easier to find, but I’m cautious about the bloat and water retention. No interest in ever touching Tren or Oxy’s.

Potential Current Cycle (Starting Log):

• Test E: 400 mg/week split into 2 doses (10 weeks) This seems to be the recommended dose for a beginner bulk cycles based off the e/books and online, any input would be greatly appreciated. Debating reducing to run 250mg and with the addition of the dbol seeing how I respond.
• Dbol: 20 mg/day (first 6 weeks)
• Aromatase Control: TBD – seeking advice (Arimidex vs Aromasin timing/dosage)
• Cruise: Will return to TRT-style cruise dose post-cycle (Test E 150 mg/week) and run some HCG - TBD - if anyone has post cycle PCT advice

Recently had heart check + full bloods — all good.

Looking for Input:

1. Stack setups people have used for lean or quality gains - test/primo etc and dosages. I’m happy for slower quality gains.
2. Anti-aromatase usage — timing, dosage, which compound and why
3. Anyone running peptides/SARMs alongside Test — during or between blasts for maintenance

Just trying to do this properly and sustainably. Appreciate any insights or feedback from those who’ve walked this path longer.

Downloaded a few of the eBooks here already and trying to learn as much as possible before stepping up and starting my cycle.

Badge

This will be a good run welcome into the community

 

[stevesmi]

Collection of my favourite bodybuilders and most motivational pics

@HBadger Yeah, definitely amazing how genetically gifted these guys were. No telling what they would look like today if they had access to the same stuff.

 

[Ulter]

Collection of my favourite bodybuilders and most motivational pics

Those are very inspirational bodybuilders for sure. And the old Gold's Gym. They used to have pictures of the pioneers of bodybuilding. It always inspired me. @HBadger

 

[2Thick]

Collection of my favourite bodybuilders and most motivational pics

Definitely very inspiring. @HBadger All those bodybuilders not only have a ton of muscle on their frame but also ripped. You gotta respect it.

 

[ROIDDERS]

Friday 12th
Shoulders + Triceps

Breakfast

• Flat white
• Oats, fruit, Kefir yogurt
• 50g protein with water

Mid morning snack

• Flat white
• Pastel de nata

Lunch

• Chicken and ground Beef Guzmans burrito bowl, cheese, avo, tomato salsa, beans, rice
• Coke Zero

Pre workout

• Apple with honey dip
• Pump juice in Powerade
• +5g creatine

Post training

• 50g whey
• Frozen mixed berries
• Chocolate milk

Dinner

• Ground beef chilli no rice
• X2 eggs
• Kombucha lemon and ginger

Pre bed

• 25g whey with water

Training - Shoulder and triceps

DB shoulder press 12/10/8/15 2x20kg - last set was aiming for 8reps but weight went up easy

DB flyes 10/8/8 2x10kg - Bit of momentum

Seated machine flyes 1x15reps into dropset for 10reps - very strict, holding top position, taking advantage of cable machine to work slow negative

DB shrugs 10/8/8 2x30kg

Straight bar cable press down 12/10/8/8
One arm cable pulldown 15/8
Laying EZ-bar extension 1x15reps - into dropset for 8 reps

Weighted seated ab crunch machine 20/20/20
Laying crunches 15/15
Flutter kicks 15/15
Laying ankle taps 15/15

Notes -
Early sets are more feeler/warm-up sets, only max weights for last set listed, left the gym feeling like I could have done way more - weights felt light today.

Cycle log reference

• Test E 300mg x2 dose split
• Dbol 20mg day
• Aromasin as required

@HBadger appreciate your honesty on the diet. but why coke zero? there are a lot of additives and garbage in it.

 

[ceo]

Collection of my favourite bodybuilders and most motivational pics

bros coolest thing besides the muscles on those dudes is the hair cuts ha! they got those goofy old school haircuts. @HBadger

 

[HBadger]

@HBadger appreciate your honesty on the diet. but why coke zero? there are a lot of additives and garbage in it.

Haha I could definitely tighten up my diet more with some choices, so I get where you’re coming from mate and for calling me out on it, but I think the risks of a 250ml Coke Zero here and there isn’t that big a deal compared to taking underground lab’s steroids

 

[HBadger]

bros coolest thing besides the muscles on those dudes is the hair cuts ha! they got those goofy old school haircuts. @HBadger

haha yeah there was some right dodgy hair going on! I gotta admit tho I dig the retro gym clothes they wore back then

 

[HBadger]

Saturday 13th Dec - Active Rest

Easy workout 0700 before breakfast
Espresso, then 30mins very slow steady state barefoot beach run, followed by sea-dips.

Notes - Very easy pace to get light sweat and fat burning, crazy pump in feet and lower legs, may have to see taurine for cardio pumps.

Breakfast
Flat white
x3 Buttermilk pancakes, bacon, scrambled eggs, maple syrup, chilli jam

Mid-Morning Snack
50g whey, water, frozen berries, Greek yogurt

Lunch
Meatballs, bread
Lemonatta

Dinner
Chilli beef, rice, x2 eggs
Kombucha lemon and ginger

Cycle log reference

• Test E 300mg x2 dose split
• Dbol 20mg day
• Aromasin as required

 

[ROIDDERS]

Haha I could definitely tighten up my diet more with some choices, so I get where you’re coming from mate and for calling me out on it, but I think the risks of a 250ml Coke Zero here and there isn’t that big a deal compared to taking underground lab’s steroids

that is a fair point

 

[ceo]

haha yeah there was some right dodgy hair going on! I gotta admit tho I dig the retro gym clothes they wore back then

bros yeah i like it too

 

[LevButlerov]

Saturday 13th Dec - Active Rest

Easy workout 0700 before breakfast
Espresso, then 30mins very slow steady state barefoot beach run, followed by sea-dips.

Notes - Very easy pace to get light sweat and fat burning, crazy pump in feet and lower legs, may have to see taurine for cardio pumps.

Breakfast
Flat white
x3 Buttermilk pancakes, bacon, scrambled eggs, maple syrup, chilli jam

Mid-Morning Snack
50g whey, water, frozen berries, Greek yogurt

Lunch
Meatballs, bread
Lemonatta

Dinner
Chilli beef, rice, x2 eggs
Kombucha lemon and ginger

Cycle log reference

• Test E 300mg x2 dose split
• Dbol 20mg day
• Aromasin as required

Nice food pics love them
what do you mean aromasin as required? what dose you take? @HBadger

 

[HBadger]

Nice food pics love them
what do you mean aromasin as required? what dose you take? @HBadger

Hey bud, I need to update that, I’m now taking EOD 12.5mg, as been advised that’s the best approach.

Originally I thought you took it if any estrogen related signs started, until they subsided.

 

[HBadger]

Sunday 14th Dec

Back day trained at 0800

Lat pullover machine 15/15/8/8 58kg rest pause extra 3 reps
Bent over row 8/8/8 80kg
Wide grip pulldown 12/12 superset Into close grip seated cable row for 8reps
Chest supported T-Bar row 1x8reps 40kg
Rear fly machine (reverse pec dec) 15/15 keep pumping out last few reps as partials until complete failure

Abs
Seated weighted machine crunches 20/20
Hanging knee raises 15/15
Circuit
Front rack KB marches 12 each leg
x10 stick twists
X10 stick side crunches

Meals
Breakfast
X2 pastries and flat white

Pre-training
Pre workout

Mid morning Post training
coconut water, 50g whey, oats, chia seeds, berries, banana, Greek yogurt

Lunch - Xmas lunch with friends
Morton bay bug
Ribeye and fries

Dinner
Chicken and vodka pasta
Mint magnum

Cycle log reference

• Test E 300mg x2 dose split Sun/Wed
• Dbol 20mg day
• Aromasin 12.5mg EOD

End of the first week since my initial injection and three days into Dbol.

Pump and muscle fullness are already noticeably increasing. Recovery between sets feels faster, and I’m leaving the gym feeling great but then like I could easily go again within hours.

Currently experimenting with a Heavy Duty training approach — trying to push working sets to true failure while reducing the total number of sets per muscle group, still figuring it out, what my sweet spot is etc.

The hardest part is holding back, I genuinely love lifting weights so the instinct is to keep going and add more exercises or sets.

Bodybuilding - training vs recovery, I think that balance between restraint and wanting to train is the real challenge — anyone find rest days can be the toughest exercise of all because you want to go do what you enjoy!?

 

[Noah Wixx]

Collection of my favourite bodybuilders and most motivational pics

Zane is my favorite all time

 

[LevButlerov]

Hey bud, I need to update that, I’m now taking EOD 12.5mg, as been advised that’s the best approach.

Originally I thought you took it if any estrogen related signs started, until they subsided.

that's good actually take it and lets retest e2 @HBadger

 

[LevButlerov]

Sunday 14th Dec

Back day trained at 0800

Lat pullover machine 15/15/8/8 58kg rest pause extra 3 reps
Bent over row 8/8/8 80kg
Wide grip pulldown 12/12 superset Into close grip seated cable row for 8reps
Chest supported T-Bar row 1x8reps 40kg
Rear fly machine (reverse pec dec) 15/15 keep pumping out last few reps as partials until complete failure

Abs
Seated weighted machine crunches 20/20
Hanging knee raises 15/15
Circuit
Front rack KB marches 12 each leg
x10 stick twists
X10 stick side crunches

Meals
Breakfast
X2 pastries and flat white

Pre-training
Pre workout

Mid morning Post training
coconut water, 50g whey, oats, chia seeds, berries, banana, Greek yogurt

Lunch - Xmas lunch with friends
Morton bay bug
Ribeye and fries

Dinner
Chicken and vodka pasta
Mint magnum

Cycle log reference

• Test E 300mg x2 dose split Sun/Wed
• Dbol 20mg day
• Aromasin 12.5mg EOD

End of the first week since my initial injection and three days into Dbol.

Pump and muscle fullness are already noticeably increasing. Recovery between sets feels faster, and I’m leaving the gym feeling great but then like I could easily go again within hours.

Currently experimenting with a Heavy Duty training approach — trying to push working sets to true failure while reducing the total number of sets per muscle group, still figuring it out, what my sweet spot is etc.

The hardest part is holding back, I genuinely love lifting weights so the instinct is to keep going and add more exercises or sets.

Bodybuilding - training vs recovery, I think that balance between restraint and wanting to train is the real challenge — anyone find rest days can be the toughest exercise of all because you want to go do what you enjoy!?

good training but heavy duty training, you need to add drop sets to failure sets as well @HBadger
lets get some pump pics up

and vodka pasta is what? actual vodka???


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

 

[rizzlekdizzle]

nice meals. @LevButlerov yes actual vodka - usually a tomato based creamy sauce with vodka slashed in (alcohol burns off)

 

[LevButlerov]

nice meals. @LevButlerov yes actual vodka - usually a tomato based creamy sauce with vodka slashed in (alcohol burns off)

as you can tell i'm very anti alcohol lol after being an alcoholic @rizzlekdizzle

 

[ballin2504]

Collection of my favourite bodybuilders and most motivational pics

@HBadger a lot of history in those pictures and some great bodybuilders

 

[Dreamer]

Sunday 14th Dec

Back day trained at 0800

Lat pullover machine 15/15/8/8 58kg rest pause extra 3 reps
Bent over row 8/8/8 80kg
Wide grip pulldown 12/12 superset Into close grip seated cable row for 8reps
Chest supported T-Bar row 1x8reps 40kg
Rear fly machine (reverse pec dec) 15/15 keep pumping out last few reps as partials until complete failure

Abs
Seated weighted machine crunches 20/20
Hanging knee raises 15/15
Circuit
Front rack KB marches 12 each leg
x10 stick twists
X10 stick side crunches

Meals
Breakfast
X2 pastries and flat white

Pre-training
Pre workout

Mid morning Post training
coconut water, 50g whey, oats, chia seeds, berries, banana, Greek yogurt

Lunch - Xmas lunch with friends
Morton bay bug
Ribeye and fries

Dinner
Chicken and vodka pasta
Mint magnum

Cycle log reference

• Test E 300mg x2 dose split Sun/Wed
• Dbol 20mg day
• Aromasin 12.5mg EOD

End of the first week since my initial injection and three days into Dbol.

Pump and muscle fullness are already noticeably increasing. Recovery between sets feels faster, and I’m leaving the gym feeling great but then like I could easily go again within hours.

Currently experimenting with a Heavy Duty training approach — trying to push working sets to true failure while reducing the total number of sets per muscle group, still figuring it out, what my sweet spot is etc.

The hardest part is holding back, I genuinely love lifting weights so the instinct is to keep going and add more exercises or sets.

Bodybuilding - training vs recovery, I think that balance between restraint and wanting to train is the real challenge — anyone find rest days can be the toughest exercise of all because you want to go do what you enjoy!?

Man I struggle with the exact same thing - my whole time has been trying to balance recovery, because I just love training so much and hate the idea of leaving gains on the table

 

[rizzlekdizzle]

Collection of my favourite bodybuilders and most motivational pics

Franso Colombo - amazing hey. I have heard Arnold talking about how much stronger Franco was than himself, just a freak!

 

[HBadger]

Man I struggle with the exact same thing - my whole time has been trying to balance recovery, because I just love training so much and hate the idea of leaving gains on the table

It’s a tough one! I imagine for a lot of us, we just love slinging weights and getting a pump haha

What kind of split do you follow? There’s such an overwhelming amount of opinions and styles

 

[HBadger]

Franso Colombo - amazing hey. I have heard Arnold talking about how much stronger Franco was than himself, just a freak!

Yeah he was a lil beast, big inspiration as a vertically challenged guy myself haha

 

[Dreamer]

It’s a tough one! I imagine for a lot of us, we just love slinging weights and getting a pump haha

What kind of split do you follow? There’s such an overwhelming amount of opinions and styles

I do the following - Push, Pull, Legs (Quads), Rest, Push, Pull, Legs(Hams and Glutes), Rest

 

[HBadger]

I do the following - Push, Pull, Legs (Quads), Rest, Push, Pull, Legs(Hams and Glutes), Rest

Nice, I’ve looked at similar splits, how do you handle the volume overall, per body part per workout?

 

[Dreamer]

Nice, I’ve looked at similar splits, how do you handle the volume overall, per body part per workout?

I do alright, but I do think I could do with a little less volume, but, I am growing, progressing and having a ball, is it optimal? probably not, but I enjoy it

 

[HarleyGuy]

It’s a tough one! I imagine for a lot of us, we just love slinging weights and getting a pump haha

What kind of split do you follow? There’s such an overwhelming amount of opinions and styles

A honey badger gives zero fucks and that’s where your training mentality comes from. I love it.

 

[HBadger]

A honey badger gives zero fucks and that’s where your training mentality comes from. I love it.

Hahaha I wondered if anyone would get that reference

 

[HarleyGuy]

CanaHahaha I wondered if anyone would get that reference

Haha I got it. I love it. Honey badgers are the JTF2/Delta Force/SAS of the animal world. Just get the fuck out of their way!

 

[waggat]

Franso Colombo - amazing hey. I have heard Arnold talking about how much stronger Franco was than himself, just a freak!

One of the best chests ever! Back not too bad either!

 

[rizzlekdizzle]

One of the best chests ever! Back not too bad either!

guy could fly with those wings

 

[waggat]

Sunday 14th Dec

Back day trained at 0800

Lat pullover machine 15/15/8/8 58kg rest pause extra 3 reps
Bent over row 8/8/8 80kg
Wide grip pulldown 12/12 superset Into close grip seated cable row for 8reps
Chest supported T-Bar row 1x8reps 40kg
Rear fly machine (reverse pec dec) 15/15 keep pumping out last few reps as partials until complete failure

Abs
Seated weighted machine crunches 20/20
Hanging knee raises 15/15
Circuit
Front rack KB marches 12 each leg
x10 stick twists
X10 stick side crunches

Meals
Breakfast
X2 pastries and flat white

Pre-training
Pre workout

Mid morning Post training
coconut water, 50g whey, oats, chia seeds, berries, banana, Greek yogurt

Lunch - Xmas lunch with friends
Morton bay bug
Ribeye and fries

Dinner
Chicken and vodka pasta
Mint magnum

Cycle log reference

• Test E 300mg x2 dose split Sun/Wed
• Dbol 20mg day
• Aromasin 12.5mg EOD

End of the first week since my initial injection and three days into Dbol.

Pump and muscle fullness are already noticeably increasing. Recovery between sets feels faster, and I’m leaving the gym feeling great but then like I could easily go again within hours.

Currently experimenting with a Heavy Duty training approach — trying to push working sets to true failure while reducing the total number of sets per muscle group, still figuring it out, what my sweet spot is etc.

The hardest part is holding back, I genuinely love lifting weights so the instinct is to keep going and add more exercises or sets.

Bodybuilding - training vs recovery, I think that balance between restraint and wanting to train is the real challenge — anyone find rest days can be the toughest exercise of all because you want to go do what you enjoy!?

Nice workout mate. Lucky to have a pullover machine. Would love to try one.

That Xmas lunch with the bugs and steak sounds good!

 

[HBadger]

Nice workout mate. Lucky to have a pullover machine. Would love to try one.

That Xmas lunch with the bugs and steak sounds good!

You can do straight arm pull downs, on the pulldown machine, using either a straight bar or the ropes.

I favour the rope as I you can pull a bit more past the bottom of the movement to really squeeze the lats, the bar will hit your thighs, that said I like the bar also and I make sure not hold the bar but rest my wrists on it, which ensures I’m not using any biceps to pulldown, as I have no grip. See what works for you .

 

[waggat]

You can do straight arm pull downs, on the pulldown machine, using either a straight bar or the ropes.

I favour the rope as I you can pull a bit more past the bottom of the movement to really squeeze the lats, the bar will hit your thighs, that said I like the bar also and I make sure not hold the bar but rest my wrists on it, which ensures I’m not using any biceps to pulldown, as I have no grip. See what works for you .

Yeah I do them with the rope currently. Tried lying db pullovers and wasn't the biggest fan.

 

[HBadger]

Boom

 

[HarleyGuy]

Boom

Do you believe him when he says he only did Test and Dbol?

 

[HBadger]

Do you believe him when he says he only did Test and Dbol?

Hahaha I’ll tell ya in 8 weeks

 

[LevButlerov]

Do you believe him when he says he only did Test and Dbol?

He was using primobolan too

 

[HarleyGuy]

He was using primobolan too

Damn, any way you cut it he had mad genetics with those compounds and minimal doses.

 

[rizzlekdizzle]

been listening to the Lee Priest interview on the Cutler cast - He reckons his cycle was 400mg Test max unless he was on sus then 500mg and some dbol.

 

[LevButlerov]

Damn, any way you cut it he had mad genetics with those compounds and minimal doses.

Genetics are all

 

[HBadger]

Gym bros!

Decided to update weekly, just as I’m so busy with work and some other things going on trying to deal with.

Current workout update
Moved onto a push, pull, legs split, rotating through x2 cycles every 8 days.

PUSH A
Chest / Shoulders / Triceps + Abs

1. Flat Barbell Bench Press – 4×6–8
2. Incline DB Press – 3×8–10
3. Seated DB Shoulder Press – 3×8–10
4. Cable Lateral Raise – 3×15–20
5. Overhead Triceps Extension – 3×10–12
6. Hammer-Grip Triceps Pressdown (Machine) – 3×10–12

Abs

1. Weighted Ab Crunch Machine – 3×10–12
2. Hanging Knee Raise – 2×12–15

PULL A
Back Thickness / Traps / Biceps

1. Yates Row – 4×6–8
2. Single-Arm DB Row – 3×12–15
3. Underhand Lat Pulldown – 3×10–12
4. Reverse Pec Deck (Rear Delts) – 3×15–20
5. DB Shrugs – 3×8–10
6. EZ-Bar Curl – 3×10
7. Hammer Curl – 3×12

LEGS A
Quad-Dominant + Abs

1. Leg Extension – 3×15–20
2. Hack Squat (Pigeon-Toe) – 3×8–10
3. DB Romanian Deadlift – 3×8–10
4. Standing Calf Raise – 4×12–15

Abs

1. Weighted Ab Crunch Machine – 4×8–12
2. Scissor kicks – 2×15

PUSH B
Chest / Delts / Triceps + Abs

1. Incline Barbell Press – 4×6–8
2. DB Fly or Pec Deck – 3×12–15
3. Standing Barbell OHP – 4×6–8
4. DB Lateral Raise – 3×15
5. Triceps Pushdown – 3×12–15
6. Close-Grip Bench Press – 2×8

Abs

1. Weighted Ab crunch machine – 3×10–12
2. Ab Wheel Rollouts – 2×8–12

PULL B
Back Width / Rear Delts / Biceps

1. Wide-Grip Lat Pulldown – 3×6–8
2. Chest-Supported T-Bar Row – 4×8–10
3. Seated Cable Row – 3×8–10
4. Pullover Machine – 2×10–12
5. Rear Delt DB Raises – 3×20
6. DB Curl – 3×10
7. Barbell Curl – 3×8–10

LEGS B
Hamstrings + Glutes + Abs

1. Trap Bar Deadlift – 4×3–5
2. Leg Press – 3×10–12
3. Glute Bridge Machine – 4×8
4. Lying Hamstring Curl – 3×10–12
5. Seated Calf Raise – 4×12–15

Abs

1. Weighted Ab Crunch Machine – 3×12–15
2. Cable Pallof Press or Anti-Rotation Hold – 2×20–30 sec

Workout notes
• Rest day taken after 2 days back to back workouts.
• First few sets feeler sets
• Once hit failure on an exercise, continue with partial reps, negatives or drop set

Compound Stack Reminder
Test E. 300mg split x2 doses Mon + Wed
Dbol 20mg per day
Aromasin 12.5 EOD

• Morning weight 85kg steady
• Strength increase noticeable
• Recovery is very quick, even inbetween exercises, trying not to overdo it
• Good pump and fullness for rest of day

Diet
No major changes, added a few new variations • Rice with x2 fried eggs
• Batch cooking beef mince for meal preps/quick dinners
• Cottage cheese added to evening meals as a side/topper for mince

 

[LevButlerov]

Gym bros!

Decided to update weekly, just as I’m so busy with work and some other things going on trying to deal with.

Current workout update
Moved onto a push, pull, legs split, rotating through x2 cycles every 8 days.

PUSH A
Chest / Shoulders / Triceps + Abs

1. Flat Barbell Bench Press – 4×6–8
2. Incline DB Press – 3×8–10
3. Seated DB Shoulder Press – 3×8–10
4. Cable Lateral Raise – 3×15–20
5. Overhead Triceps Extension – 3×10–12
6. Hammer-Grip Triceps Pressdown (Machine) – 3×10–12

Abs

1. Weighted Ab Crunch Machine – 3×10–12
2. Hanging Knee Raise – 2×12–15

PULL A
Back Thickness / Traps / Biceps

1. Yates Row – 4×6–8
2. Single-Arm DB Row – 3×12–15
3. Underhand Lat Pulldown – 3×10–12
4. Reverse Pec Deck (Rear Delts) – 3×15–20
5. DB Shrugs – 3×8–10
6. EZ-Bar Curl – 3×10
7. Hammer Curl – 3×12

LEGS A
Quad-Dominant + Abs

1. Leg Extension – 3×15–20
2. Hack Squat (Pigeon-Toe) – 3×8–10
3. DB Romanian Deadlift – 3×8–10
4. Standing Calf Raise – 4×12–15

Abs

1. Weighted Ab Crunch Machine – 4×8–12
2. Scissor kicks – 2×15

PUSH B
Chest / Delts / Triceps + Abs

1. Incline Barbell Press – 4×6–8
2. DB Fly or Pec Deck – 3×12–15
3. Standing Barbell OHP – 4×6–8
4. DB Lateral Raise – 3×15
5. Triceps Pushdown – 3×12–15
6. Close-Grip Bench Press – 2×8

Abs

1. Weighted Ab crunch machine – 3×10–12
2. Ab Wheel Rollouts – 2×8–12

PULL B
Back Width / Rear Delts / Biceps

1. Wide-Grip Lat Pulldown – 3×6–8
2. Chest-Supported T-Bar Row – 4×8–10
3. Seated Cable Row – 3×8–10
4. Pullover Machine – 2×10–12
5. Rear Delt DB Raises – 3×20
6. DB Curl – 3×10
7. Barbell Curl – 3×8–10

LEGS B
Hamstrings + Glutes + Abs

1. Trap Bar Deadlift – 4×3–5
2. Leg Press – 3×10–12
3. Glute Bridge Machine – 4×8
4. Lying Hamstring Curl – 3×10–12
5. Seated Calf Raise – 4×12–15

Abs

1. Weighted Ab Crunch Machine – 3×12–15
2. Cable Pallof Press or Anti-Rotation Hold – 2×20–30 sec

Workout notes
• Rest day taken after 2 days back to back workouts.
• First few sets feeler sets
• Once hit failure on an exercise, continue with partial reps, negatives or drop set

Compound Stack Reminder
Test E. 300mg split x2 doses Mon + Wed
Dbol 20mg per day
Aromasin 12.5 EOD

• Morning weight 85kg steady
• Strength increase noticeable
• Recovery is very quick, even inbetween exercises, trying not to overdo it
• Good pump and fullness for rest of day

Diet
No major changes, added a few new variations • Rice with x2 fried eggs
• Batch cooking beef mince for meal preps/quick dinners
• Cottage cheese added to evening meals as a side/topper for mince

Good update a lot of volume but not clear what weight you pushing? @HBadger

 

[HBadger]

Boxing Day Back N Biceps (Pull)

Yates Row
Top set 1x8
Back off set 1x10

DB Row
2x12

Underhand Lat Pulldown
Top set 1x8
Back off set 1x12

Reverse Pec Deck
2x15

DB Shrugs
2x10

EZ Bar Curl
Top set 1x8
Back Off set 1x12

DB Hammer Curl
2x12

 

[LevButlerov]

Boxing Day Back N Biceps (Pull)

Yates Row
Top set 1x8
Back off set 1x10

DB Row
2x12

Underhand Lat Pulldown
Top set 1x8
Back off set 1x12

Reverse Pec Deck
2x15

DB Shrugs
2x10

EZ Bar Curl
Top set 1x8
Back Off set 1x12

DB Hammer Curl
2x12

Yates row is the best but what weights? and you looking big in pic nice arms @HBadger

 

[stevesmi]

Boxing Day Back N Biceps (Pull)

Yates Row
Top set 1x8
Back off set 1x10

DB Row
2x12

Underhand Lat Pulldown
Top set 1x8
Back off set 1x12

Reverse Pec Deck
2x15

DB Shrugs
2x10

EZ Bar Curl
Top set 1x8
Back Off set 1x12

DB Hammer Curl
2x12

@HBadger I like the Yates Row and the Dumbbell Rows. Those are really good. I also like the Dumbbell Shrugs and Easy Bar Curl. Those are fantastic together.

 

[Mobster]

Boxing Day Back N Biceps (Pull)

Yates Row
Top set 1x8
Back off set 1x10

DB Row
2x12

Underhand Lat Pulldown
Top set 1x8
Back off set 1x12

Reverse Pec Deck
2x15

DB Shrugs
2x10

EZ Bar Curl
Top set 1x8
Back Off set 1x12

DB Hammer Curl
2x12

What weights?

 

[Ulter]

Boxing Day Back N Biceps (Pull)

Yates Row
Top set 1x8
Back off set 1x10

DB Row
2x12

Underhand Lat Pulldown
Top set 1x8
Back off set 1x12

Reverse Pec Deck
2x15

DB Shrugs
2x10

EZ Bar Curl
Top set 1x8
Back Off set 1x12

DB Hammer Curl
2x12

The Yates row and the dumbbell row are really good together. I like the underhand lat pull downs as well. Good job on the easy bar curl - that's a great way to really change up the grip. @HBadger

 

[ceo]

Boxing Day Back N Biceps (Pull)

Yates Row
Top set 1x8
Back off set 1x10

DB Row
2x12

Underhand Lat Pulldown
Top set 1x8
Back off set 1x12

Reverse Pec Deck
2x15

DB Shrugs
2x10

EZ Bar Curl
Top set 1x8
Back Off set 1x12

DB Hammer Curl
2x12

Bros,

Dumbbell rows and reverse pec deck are good to train.
@HBadger those are a good training session. I like how you mix things up and keep it fun.

 

[2Thick]

Boxing Day Back N Biceps (Pull)

Yates Row
Top set 1x8
Back off set 1x10

DB Row
2x12

Underhand Lat Pulldown
Top set 1x8
Back off set 1x12

Reverse Pec Deck
2x15

DB Shrugs
2x10

EZ Bar Curl
Top set 1x8
Back Off set 1x12

DB Hammer Curl
2x12

@HBadger the Yates row and the dumbbell rows are looking really good, as is the reverse pec deck. Dumbbell shrugs are also on point.

 

[ROIDDERS]

Boxing Day Back N Biceps (Pull)

Yates Row
Top set 1x8
Back off set 1x10

DB Row
2x12

Underhand Lat Pulldown
Top set 1x8
Back off set 1x12

Reverse Pec Deck
2x15

DB Shrugs
2x10

EZ Bar Curl
Top set 1x8
Back Off set 1x12

DB Hammer Curl
2x12

DB shrugs and easy bar curls are really good, and I like the Yates row as well. These are good exercises that work well. @HBadger

 

[HBadger]

PUSH
Chest / Delts / Triceps + Abs

Incline Barbell Press
Top set x8 @70kg
Back off set x12 @50kg

Pec Deck
2×12–15

Standing Barbell OHP
Top set x8 @60kg
Back off set x12 @50kg

DB Lateral Raise
×15 @6kg DB
x15 @8kg DB

Triceps Pushdown
2×12

Close-Grip Bench Press
2×8

Notes
Everything felt really good, chest for me has notoriously always been hard to develop, really focusing on trying to remove shoulders and triceps from taking over from the chest and isolating the pecs. Introduced back off sets from some Jordon Peters training I’ve been reading up about.

 

[LevButlerov]

PUSH
Chest / Delts / Triceps + Abs

Incline Barbell Press
Top set x8 @70kg
Back off set x12 @50kg

Pec Deck
2×12–15

Standing Barbell OHP
Top set x8 @60kg
Back off set x12 @50kg

DB Lateral Raise
×15 @6kg DB
x15 @8kg DB

Triceps Pushdown
2×12

Close-Grip Bench Press
2×8

Notes
Everything felt really good, chest for me has notoriously always been hard to develop, really focusing on trying to remove shoulders and triceps from taking over from the chest and isolating the pecs. Introduced back off sets from some Jordon Peters training I’ve been reading up about.

Good push day chest smooth, but overheads 60kg a bit high, how about 20-30 to lower the load
and for chest you need dips @HBadger

 

[RoySimpson]

Boxing Day Back N Biceps (Pull)

Yates Row
Top set 1x8
Back off set 1x10

DB Row
2x12

Underhand Lat Pulldown
Top set 1x8
Back off set 1x12

Reverse Pec Deck
2x15

DB Shrugs
2x10

EZ Bar Curl
Top set 1x8
Back Off set 1x12

DB Hammer Curl
2x12

@HBadger Solid work bro biceps are popping!

 

[ballin2504]

Boxing Day Back N Biceps (Pull)

Yates Row
Top set 1x8
Back off set 1x10

DB Row
2x12

Underhand Lat Pulldown
Top set 1x8
Back off set 1x12

Reverse Pec Deck
2x15

DB Shrugs
2x10

EZ Bar Curl
Top set 1x8
Back Off set 1x12

DB Hammer Curl
2x12

@HBadger man your arms are looking massive awesome training, big fella

 

[HBadger]

Pull Session

Wide grip pulldown
Top set x8 @80kg rest pause x4 rest pause x4
Back off set x15 @60kg

Chest Supported T-Bar Row
Top set x8 @80kg
Back off set x12 @50kg

Seated Cable Row
2x12 @58kg

Pullover Machine
@48kg x8 rest pause x4 rest pause x4

Rear Delt DB Raise
15x6kg DB
15x10kg DB good form - then to failure/partials with some swing

DB Bicep Curl
Top set 8x20kg DB

Straight Bar Preacher Curl Machine
Top set 12x26kg rest pause x6 rest pause x4

Notes
Morning bodyweight 86.7kg
Back ‘n’ biceps have always been my best body part, responded really well last few weeks. Enjoying the lower volume workouts but higher frequency throughout the week.

 

[LevButlerov]

Pull Session

Wide grip pulldown
Top set x8 @80kg rest pause x4 rest pause x4
Back off set x15 @60kg

Chest Supported T-Bar Row
Top set x8 @80kg
Back off set x12 @50kg

Seated Cable Row
2x12 @58kg

Pullover Machine
@48kg x8 rest pause x4 rest pause x4

Rear Delt DB Raise
15x6kg DB
15x10kg DB good form - then to failure/partials with some swing

DB Bicep Curl
Top set 8x20kg DB

Straight Bar Preacher Curl Machine
Top set 12x26kg rest pause x6 rest pause x4

Notes
Morning bodyweight 86.7kg
Back ‘n’ biceps have always been my best body part, responded really well last few weeks. Enjoying the lower volume workouts but higher frequency throughout the week.

Good pull 86kg you stedy
how were the foods?

 

[HBadger]

Hi team,

Is anyone familiar with BioHuman Labs?

biohumanlabs.com/

A friend of mine has started using their products through a friend of a friend of his…. However I cannot find any chatter on any forums ref this brand. The labelling is very professional and the vials are made very well, tops snap off clean, he feels he has responded well to it. Just want to do some due diligence checks for him.

 

[LevButlerov]

Hi team,

Is anyone familiar with BioHuman Labs?

biohumanlabs.com/

A friend of mine has started using their products through a friend of a friend of his…. However I cannot find any chatter on any forums ref this brand. The labelling is very professional and the vials are made very well, tops snap off clean, he feels he has responded well to it. Just want to do some due diligence checks for him.

I haven't used biohuman labs but as a rule of thumb avoid any non approved suppliers, it will save you a big headache long term @HBadger

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

 

[HBadger]

I haven't used biohuman labs but as a rule of thumb avoid any non approved suppliers, it will save you a big headache long term @HBadger

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

Hey mate, totally agree, I’m very happy with UGLOZ just don’t want my friend wasting money or risking his health on unknown products. I’ve also searched ukmuscle and a few other forums and no posts anywhere about this brand. I find that concerning.

He’s being charged $300 aud for 10ml! Which is crazy pricing! Very much a trust me bro situation from his friend’s friend’s cousin or something. So just watching out for him.

 

[Dreamer]

Hi team,

Is anyone familiar with BioHuman Labs?

biohumanlabs.com/

A friend of mine has started using their products through a friend of a friend of his…. However I cannot find any chatter on any forums ref this brand. The labelling is very professional and the vials are made very well, tops snap off clean, he feels he has responded well to it. Just want to do some due diligence checks for him.

If he has had some good results and no issues as of yet is a good sign, I only use the approved vendors here though, so cant really help

 

[LevButlerov]

Hey mate, totally agree, I’m very happy with UGLOZ just don’t want my friend wasting money or risking his health on unknown products. I’ve also searched ukmuscle and a few other forums and no posts anywhere about this brand. I find that concerning.

He’s being charged $300 aud for 10ml! Which is crazy pricing! Very much a trust me bro situation from his friend’s friend’s cousin or something. So just watching out for him.

Show him our approved supplier list from EVO @HBadger
https://www.evolutionary.org/forums/threads/top-trusted-aussie-vendors-2025-q4.107247/